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
