CrossFit Inventive – CrossFit

Warm-up

T-Spine medball stretch 3 x 30 on/15 off

Frog Stretch 90 sec

Glute stretch 30 e/s

Wrist Stretch 30 front/back

Banded Ankle mobility 45 e/s

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Barbell:

Snatch pull x 3

Power snatch x 3

Wrist rotations x 10

Front Squat x 3

Power clean x 3 Squat clean x 3

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1 Round of first complex

Snatch Deadlift to Knees + Snatch Deadlifts to Pockets + Snatch Pull + 2 Power Snatch (6 sets – Go ever 90 sec)

Primer

Power Snatch (On Every 2 mins 5 TNG Power Snatch)

Aiming to build to a heavy 5 touch n Go reps over 5 atttempts

1 x Clean Pull + 1 x Squat Clean (EMOM x 10)

Buid to a heavy if you wish. Must touch n Go reps.