CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green Banded shoulder MOB
Red banded warm-up
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps butt kickers
30 sec spiderman lunge with rotations E/S
30 sec glute stretch E/S
20 scorpions F/B
30 sec lower back/Hip flexor stretch
———————————
Strength:
Power Snatch (5 x 3 60 sec rest)
Week 1 from 80 % of your 1 RM Full Snatch.
2.5kg increase per week if possible.
Focus is on good tight set up each rep. Keep bar path tight. Focus on fast pull under the bar and tight catch.
Not Touch n Go
Metcon (Time)
For time:
7 rounds
7 x squat snatch @40/30kg
7 x lateral bar burpee
7 x HSPU
12 min cap