CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded shoulder mobility

Red banded shoulder Mobility

10 shuttle runs

10 Forward/Lateral leg swings

1 lap Inchworm

1 lap spiderman lunge

20 scorpions

hip flexor & Lower back stretch

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Strength:

Snatch (5 sets 2 reps TNG 90 sec rest)

Work at 60% of your 1RM Snatch.

Target 5kg increase per week if work sets are above 90kg.

Target 2.5kg increase per week if work sets are below 90kg.

Metcon (5 Rounds for time)

On Every 3 mins for 5 rounds complete:

5 x Power snatch @35/25kg

5 x OHS @35/25kg

10 x T2B

40 x DU’s