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