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 (4 sets 1 rep 90 sec rest)

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 (Time)

5 rounds for time:

12 Wallball

10 T2B

5 HSPU

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