CrossFit Inventive – CrossFit

Power Snatch (5 sets 3 reps Drop reset reps 60 sec rest )

Week 1 from 80 % of your 1 RM Full Snatch.

2.5kg increase per week if possible.

Focus is on goos tight set up each rep. Keep bar path tight. Focus on fast pull under the bar and tight catch.

Warm-up (No Measure)

Green banded mobility

Red banded Mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch



Metcon (Time)

5 rounds for time;

200M Run

5 x HSPU

7 x Hang power snatch @45/30kg

13 min cap