CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded shoulder mobility
Red banded shoulder Mobility
10 shuttle runs
10 leg swings forwrd/ Lateral
5 Inchworm 2 push-ups
30 sec spiderman lunge hold each side
……………………………….
Strength:
Halt Snatch (Work up to 1 rep @85% 1RM)
Work to 85% of snatch 1rm for a single halt snatch. Pause for a 3 second Isometric at the knee.
Then lower the weight for 2 sets of Power Snatch Cycling.
Drop the weight to 60% of your single for Power Snatch Cycling
For your max-effort set of power snatches, drop the weight another 5kg and get as many reps as possible in 30s.
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
55 DU’s
15 T2B
5 HSPU
