CrossFit Inventive – CrossFit
(No Measure)
Warm-up
10 shuttle runs
1Lap Spiderman lunge
10 banded pull aparts
10 Banded passthroughs
10 Banded OHS
3 Rounds:
30 Sec Strict Pull ups
30 Seconds ring dips
SNATCH + 3 HEAVING SNATCH BALANCES (4 Sets 1 Rep)
Start at 60% of your 1RM Snatch. For the Snatch portion, work from the Power Position. Target 5kg increase / week if work sets are above 110kg Target 2.5kg increase / week if work sets are below 110kg
Metcon (Weight)
8 Min EMOM:
ODD: 8 Power snatch 50/35kg
EVEN: 5 MU 0r 8 C2B/Kipping
Metcon (Weight)
8 Min EMOM:
ODD: 8 Power clean 60/40
EVEN: 10 T2B
