CrossFit Inventive – CrossFit

Saturday 6am class is the Chance to catch up any 2 max lifts or Metcons you missed throughout the week.

(No Measure)

6am Class warm-up:

3 Way Banded Pull-aparts

1 lap inchworm + 1 push-up

Spiderman lunge

10 forward/Lateral Leg swings

20 Scorpions

1 min hipflexor/lower back stretch.

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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.

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