CrossFit Inventive – CrossFit
Full Snatch + Power Snatch + OHS (8 min EMOM)
8 min EMOM: from 80% week 1, up 2.5kg each week if possible.
Metcon (No Measure)
Skills/Core:
3 x 30 sec L-Hang
30 sec rest between each set.
*Scale back to hanging knee raise.
Warm-up (No Measure)
Green banded warm up
red banded warm up
10 x shuttle runs
4 laps side skips
2 laps high knees
2 laps butt kick
10 leg swings forward/lateral
5 inchworm 1 push up
30 sec spiderman lunge hold
20 scorpions front/back
30 sec lower back/hip flexor stretch
30 sec glute stretch
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Strength:
Metcon (Time)
For time:
1-2-3-4-5-6-7-8-9-10
Wallball @9/6kg
Box jump over
Hang power snatch @40/30kg
12 min cap
