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

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