CrossFit Inventive – CrossFit

(No Measure)

Stick passthroughs

Shoulder Mobility

Spiderman lunge holds

scorpions

Wall squats

Kipping swing holds.

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Strength:

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 (Time)

3 RFT:

200m run

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.

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