CrossFit Inventive – CrossFit
Warm-up (No Measure)
60 sec Couch stretch
Anterior seated shoulder stretches
Posterior delt/lat stretch
Puppy dog stretch
30 x Red banded pull aparts
10 banded Over head squats
30 sec spiderman lunge hold E/S
30 sec Glute stretch E/S
5 scap pulls
5 kipping swings
Snatch barbell Progressions
Snatch (Establish a SAFE 1RM in 15mins)
15 mins to find a Full Snatch.
If you cannot yet squat snatch then you write power snatch in your comment box.
21-15-9 Thrusters, 95# / 65# Pull-ups
Scale back to ring rows, banded kipping pull ups.
RX can use kipping or butterfly.
10 min cap