CrossFit Inventive – CrossFit
Metcon (3 Rounds for reps)
6AM PARTNER WOD:
In teams of two:
Alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
G2O 60/40kg
Rest three minutes
Alternate every 10 reps in order to complete as many reps as possible 5 minutes of:
Wall Ball Shots
Rest three minutes
Alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Slam Ball 15/9kg
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(No Measure)
830AM OLY LIFTING
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
Metcon (3 Rounds for weight)
Every 2 minutes, for 8 minutes (4 sets):
Drop Snatch x 2 reps
Build over the course of the four sets, but focus more on speed and stability than load used.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch (6 sets 1 rep 2 mins rest)
ˆt’s ok to drop the barbell between lifts; get set and make your lifts technically sound
Build to today’s heaviest complex…but make sure your mechanics are clean and consistent.
