CrossFit Inventive – CrossFit
Spiderman lunge holds
Kipping swing holds.
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.
6 Snatch 60/40kg
4 BMU 0r 6 C2B
3 mins rest then:
2RFT of the above.
*RX = BMU
Time is total time including rest.