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

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