CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded mobility
20 pvc pipe pass throughs
10 pass arounds each way
10 OHS
10 shuttle runs
leg swing forward & lateral
lap spiderman lunge
lap inchworm 1 push up
20 scorpions front/back
Glute stretch
……………………………….
Strength:
Snatch (3 sets 2 reps TNG 90 sec rest )
@85% of last weeks single, + 2.5kg increase if you achieved last weeks 3 sets comfortably
500m Row (Time)
Max Effort 500m Row
Record time-90 sec rest into:
Hang Snatch (6 min EMOM 1 rep + 2.5kg)
Ever min on the minute: 1 x quality full hang snatch. Concentrate on good set up, staying tight & getting under the bar fast. Aim for full snatch.
Metcon (Time)
1 round:
21 x Burpee 2 target
100 x Double unders
42 x Power snatch @35/20kg
10 min cap