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

———————————

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