CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Row
1:00 Plank Hold
1:00 T-Spine on Roller
20 Banded Pull aparts
10 Pass Throughs
10 OHS
5 Inchworm 1 Push up
Spiderman 0:30
Glute 0:30
Twisted Cross
————-
BARBELL
5 Snatch Grip Deadlifts
3 Snatch High Pulls
3 Power Snatch
Metcon (Time)
For Time:
12/10 Calorie Row, 21 Power Snatches
12/10 Calorie Row, 18 Power Snatches
12/10 Calorie Row, 15 Power Snatches
12/10 Calorie Row, 12 Power Snatches
12/10 Calorie Row, 9 Power Snatches
12/10 Calorie Row, 6 Power Snatches
12/10 Calorie Row, 3 Power Snatches
Barbell: 35 / 25 kg
Modifications
10/8 CALORIE ROW
– 10/8 Ski Erg or Assault Bike
– 12/10 Cal Bike Erg
– 150m Run
POWER SNATCH
– Reduce Weight
– Double Dumbbell/Kettlebell
– Sub Single Dumbbell x 2 amount
– Kettlebell Swings x 2 amount
