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
1 min deep squat hold
……………………………….
Strength:
Halt Snatch (Pause Snatch (Work up to 1 set 1 Rep @ 85% of 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 – Reps)
Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 HRPU
9 Kettlebell Swings 32/24kg
Rest 2 minutes between sets, and complete a total of 4 sets.
