CrossFit Inventive – CrossFit
Warm-up
PVC Pass Throughs x 10
PVC Pipe Pass Arounds x 10
PVC OHS x 10
PVC Pipe Lat Stretch 0:30
Glute 0:30 e/s
Twisted Cross 0:30 e/s
——-
20 Banded Pull aparts
10 Press e/s
20 Shoulder taps
5 Burpees
———–
Warm-up to workout Snatch weight
Metcon (Time)
3 Rounds:
21 Hand Release Push-ups
12 Power Snatch 40/30kg
Directly Into….
3 Rounds:
21 Burpees
12 Power Snatch 40/30kg
(Cap 20:00)
SUBS
HAND RELEASE PUSH-UPS
– From Knees
– Dual Dumbbell Bent Over Row
– barbell Bent Over Rows 40/30kg
POWER SNATCH
– Reduce Weight As Needed
– Power Cleans
– Dual DB Hang Power Snatch
– Single Alt DB Power Snatch
– Single Alt DB Power Cleans
