CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded:

Pass theoughs x 10

Pull apartss x 20

Pass arounds x 10 each way

OHS x 10

30 sec spiderman lunge hold

30 sec glute stretch

20 scorpions front/back

30 sec lower back/hipflexor

2 rounds:

2 wall walks

10 hollow rocks

100m run

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Strength:

Strict Press (4 x 8 90 sec rest)

Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Build up to a comfortable weight you can manage 4 sets of 8 reps. No Push press!

Metcon (Time)

For time:

15-12-9-6-3

Power snatch @45/30kg

HSPU