CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded mobility
Red banded mobility
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps but flicks
leg swing forward & lateral
lap spiderman lunge
lap inchworm 1 push up
20 scorpions front/back
Glute stretch
……………………………….
Strength:
Snatch (Full Snatch 90 sec rest bewteen sets)
Full Snatch
1 x 3@65%
1×3 @75%
1×2@80%
3×1@85%
All drop re set reps.
Record last set 3×1 @85%
Metcon (AMRAP – Reps)
7 min AMRAP increasing reps by 3’s:
3 x OHS @35/20kg Total:
3 x T2B 6
6 x OHS
6 x T2B 18
9 x OHS
9 x T2B 36
12 x OHS
12 x T2B 60
15 x OHS
15 x T2B 90
18 x OHS
18 x T2B 126
“ETC”
