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.