CrossFit Inventive – CrossFit
Power Snatch (5 sets 3 reps Drop reset reps 60 sec rest )
Week 1 from 80 % of your 1 RM Full Snatch.
2.5kg increase per week if possible.
Focus is on goos tight set up each rep. Keep bar path tight. Focus on fast pull under the bar and tight catch.
Warm-up (No Measure)
Green banded mobility
Red 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
Lower back/hip flexor stretch
Glute stretch
……………………………….
Strength:
Metcon (Time)
5 rounds for time;
200M Run
5 x HSPU
7 x Hang power snatch @45/30kg
13 min cap
