CrossFit Inventive – CrossFit

(No Measure)

400m run

Ankle Mobility

Banded pull aparts

Banded pass throughs

Banded OHS

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 (Time)

Partner WOD

For Time:

8 Rounds Of “Cindy” 1 for 1

50 KBS @24/16kg

500m Run

6 Rounds of Cindy 1 for 1

40 KBS

400m Run

4 rounds of Cindy 1 for 1

30 KBS

200m Run

“Cindy”

5 Pull ups

10 Push ups

15 Air squats

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