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.

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