CrossFit Inventive – CrossFit
Saturday 6am class is the Chance to catch up any 2 max lifts or Metcons you missed throughout the week.
6am Class warm-up:
3 Way Banded Pull-aparts
1 lap inchworm + 1 push-up
10 forward/Lateral Leg swings
1 min hipflexor/lower back stretch.
Olympic lifting class warm-up with Jase
SNATCH COMPLEX = 1 SNATCH + 1 SNATCH BALANCE + 1 OHS (4 singels @55% of 1RM)
Work up to 55% 1RM snatch. Complete 4 sets 1 rep (complex)
Rest as needed.
Snatch (6 singles @85% 1RM)
Hit 6 singles at 85% of 1RM Snatch.
Target 5kg increase / week if work sets are above 100kg.
Target 2.5kg increase / week if work sets are below 100kg.
MUST MAKE 5/6 ATTEMPTS SUCCESSFULLY TO INCREASE THE WEIGHT.