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.