CrossFit Inventive – CrossFit
Warm-up (No Measure)
2 minute Frog stretch
30 sec Glute stretch E/S
30 sec Lower back/hip flexor stretch E/S
PVC:
20 x pass throughs
10 x Pass arounds
10 OHS
10 x Snatch balance
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Barbell warm-up:
3 x snatch pulls
3 x Power snatch
3 x OHS
3 x Full snatch
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Strength:
Snatch (15 minutes to establish a SAFE 1RM)
If you cannot Squat snatch then build to a heavy but safe power snatch. Write power snatch in your comment box if you power snatch.
Beginners spend 20 minutes on Technique lifts at lighter weight.
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
95=42.5kg
65=30kg
10 minute time cap.
