CrossFit Inventive – CrossFit
(No Measure)
Shuttle runs
3 x 10 banded pull aparts
3 mins – Banded Shoulder Mobility
20 scorpions
10 wall squats
Hip flexor-lower back stretch 30 sec each side
……………………….
Strength:
POWER SNATCH + 2 LOW HANG SNATCHES (4 Sets 1 Rep)
Start at 65% of your 1RM Snatch. For the Low Hang Snatch portion, work from below the knee. Never remove the tension from the bar. Focus on relaxing the arms. Target 5kg increase / week if work sets are above 110kg Target 2.5kg increase / week if work sets are below 110kg
Metcon (3 Rounds for reps)
3 x 6 Min Partner Amraps of:
Start each round together with a 200m run into:
3 Hang power snatch 50/30
6 Push-ups
9 Air squats