CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded shoulder mobility
Red banded shoulder Mobility
10 shuttle runs
1 lap Inchworm
10 Forward/Lateral leg swings
20 scorpions
hip flexor & Lower back stretch
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Strength:
Snatch (4 Sets 3 Reps 90 sec rest )
Work at 80% of your 1RM Snatch for 3×3 in Week 1.
Not TNG!
Metcon (No Measure)
20 Min EMOM:
Min 1 – 10 Hang power snatch @40/30kg
Min 2 – 45 sec HS hold
Min 3 – 20 KBS @24/16kg
Min 4 – REST
