CrossFit Inventive – CrossFit

Warm-up

Mobility:
Frog 60 sec
Couch 60 sec E/S
Green banded Ankle 30 E/S
——–
Activation:
2 rounds:
100m Run (4th drain)
10 Lateral Box Step-ups E/S
10 PVC Pass throughs
10 PVC Pipe OHS
——–
Barbell:
10 wrist roations
5 Front squats
3 Power snatch
3 OHS
3 squat snatch
——–

Front Squat (EMOM Waves)

Mins:
0- 1 @75%
1- 1@80%
2- 1@87.5%

3- 1@80%
4- 1@87.5%
5- 1@90%

6- 1@87.5%
7- 1@90%
8- 1@92.5%

Aim to finish 2.5kg on last weeks performance.
Record heaviest single.

Metcon (Time)

For Time
3 rounds:
7 Squat Snatch @42.5/30kg
7 T2B
7 Box Jump Overs @24/20 inch

400m Run

3 Rounds:
7 Squat Snatch @42.5/30kg
7 T2B
7 Box Jump Overs @24/20 inch

400m Run

3 Rounds:
7 Squat Snatch @42.5/30kg
7 T2B
7 Box Jump Overs @24/20 inch

(20 min cap)

*Power snatch if you cannot squat snatch or reduce load or use empty bar and focus on Squat snatch.