CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

20 pvc pipe pass throughs

10 pass arounds each way

10 OHS

10 shuttle runs

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Glute stretch



Snatch (3 sets 2 reps TNG 90 sec rest )

@85% of last weeks single, + 2.5kg increase if you achieved last weeks 3 sets comfortably

500m Row (Time)

Max Effort 500m Row
Record time-90 sec rest into:

Hang Snatch (6 min EMOM 1 rep + 2.5kg)

Ever min on the minute: 1 x quality full hang snatch. Concentrate on good set up, staying tight & getting under the bar fast. Aim for full snatch.

Metcon (Time)

1 round:

21 x Burpee 2 target

100 x Double unders

42 x Power snatch @35/20kg

10 min cap