CrossFit Inventive – CrossFit
Warm-up (No Measure)
Shoulder Mobility
10 shuttle runs
1 lap Spiderman lunge
1 Lap Inchworm + 1 push up
10 Wall squats
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STRENGTH:
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70% (4 sets 1 rep 90 sec rest)
1 Snatch pull + 1 power snatch + 1 OHS
70% 1 RM Snatch week 1. Add 1-2.5kg per week.
Metcon (Time)
For time:
15-9-5 of:
Power snatch 50/30kg
HSPU
6 min cap
rest 3 mins after 6 min cap:
Metcon (Time)
For time:
15-10-5 of
OHS 45/25kg
C2B pull-ups
5 min cap
