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