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



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