CrossFit Inventive – CrossFit

(No Measure)

Shoulder Mobility

Banded Ankle Mobility

1 lap spiderman lunge

10 Wall squats

20 scorpions

30 Sec hip flexor/lower back stretch

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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 (AMRAP – Reps)

7 Mins, Increasing reps by 3’s of:

3 Hang Power Snatch @50/35kg

3 Box Jumps

6 HPS

6 Box Jumps

9 HPS

9 Box Jump

12 HPS

12 Box Jumps

15 HPS

15 Box Jumps

etc up by 3’s

Rest 3 mins.

Metcon (Time)

For Time:

15-12-9

C2B

Plate burpee (with 25kg plate)

6 Min Cap

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