CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Frog 2:00
Wrist 0:30
Calf 0:30 e/s
30 Calf Pumps
Green Banded Shoulder Mobility
————-
10 PVC Pass Throughs
10 Pass Arounds
10 OHS
———–
Barbell:
3 Power Snatch
3 OHS
3 Squat Snatch
Power Snatch (EMOM 8: Build to a heavy single)
This must be kept safe.
Only build if you are confident with the movement.
If you don’t want to build to a heavy single, focus on form and aim to make a few small increases if your feeling confident.
You don’t have to build every minute. Build only if your last lift was with good technique.
Snatch (EMOM 8: Build To a Heavy Single)
If you heaviest lift was power snatch, placve your weight in the Power snatch.
If you completed a squat snatch, out your weight in Snatch.
Metcon (3 Rounds for time)
On The (0:00)
9-6-3
Power Snatch @60/40kg
Burpee Box Jump Overs 30/24
On The (10;00)
12-9-6:
Power Snatch40/30kg
Box Jump Overs 24/20 inch
On The (20:00-28:00)
15-12-9:
Power Snatch 35/25kg
Lateral Bar Burpees
SUBS
POWER SNATCH
– Reduce weight each set as needed
BURPEE BOX JUMP OVERS
– Reduce height
– Burpee Step Overs
LATERAL BAR BURPEE
– Step Overs
