CrossFit Inventive – CrossFit
Warm-up (No Measure)
60 couch stretch
PVC pass throughs
PVC pass arounds
PVC shoulder stretch
30 sec static squat
PVC zots press x 10
5 inchworm 1 push up
30 sec spiderman lunge
20 scorpions front/back
30 sec lower back/hip flexor stretch
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Strength:
Power Snatch (4 sets 3 reps @90% TNG)
Build up to 90% of last weeks heavy 3rep TNG Power Snatch and complete 4 sets 3 reps.
90 sec rest between each working set.
Metcon (AMRAP – Rounds and Reps)
5 min amarap.
12 x Power Snatch @37.5/25kg
6 x Lateral bar burpee
Rest 3 mins then:
Metcon (Time)
For time:
50 x Hang power snatch @37.5/25kg
On every minute until complete 5 x HRPU.
Start min 1 with HRPU’s
6 min cap
