CrossFit Inventive – CrossFit

(No Measure)

Shoulder Mobility

Spiderman lunge holds

Wall squats

2 SWING OUT HANG HIGH PULLS + SWING OUT HANG SNATCH (5 Sets 1 Rep)

Start at 55% of your 1RM Snatch. Keep the weight the same across all working sets.

Target 5kg increase / week if work sets are above 110kg.

Target 2.5kg increase / week if work sets are below 110kg.

Metcon (AMRAP – Rounds and Reps)

7 min Amrap:

3 BMU

5 HSPU

7 T2B

2 mins rest.

Metcon (Time)

For Time:

16-12-8

Box overs

KBS 24/16kg

6 Min cap

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