CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded mobility
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps but flicks
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)
Build up to working weight then complete 3 sets 2 reps TNG.
1- 2.5kg increase on last performance if you achieved last weeks 3 sets comfortably.
Stay safe, do not go above potential.
Hang Snatch (6 Min EMOM: Hang snatch single)
Hang snatch single + 2.5kg on last week
Metcon (Time)
3 RFT:
20 x ALT DB Snatch (Choose own load)
10 x Burpee (standard)
5 x Bar muscle ups (scale to Jumping Box MU)
12 min cap
Choose own load but not easy. Roughly 22.5kg above is RX Men/15Kg RX Ladies Scaled 10kg, as per CrossFit games.
DO NOT DROP DUMBBELLS.
