CrossFit Inventive – CrossFit

(No Measure)

Shoulder Mobility

10 shuttle runs

1 lap Spiderman lunge

1 Lap Inchworm + 1 push up

Micro band crab walks

—————————-

STRENGTH:

Snatch (1 set 1 rep @ 90% 1RM)

Work at 90% of 1RM Snatch.

Target 5kg increase / week if work sets are above 100kg.

Target 2.5kg increase / week if work sets are below 100kg.

SNATCH + 2 OVERHEAD SQUAT (5 SECOND PAUSE) (2 Sets 1 Rep)

Drop the weight for 1 Snatch + 2 Pause Overhead Squats by 20kg down if heaviest snatch single (from previous exercise) is above 100kg. Hold Pause for 5 seconds.

Drop the weight for 1 Snatch + 2 Pause Overhead Squats by 15kg down if heaviest snatch single (from previous exercise) is below 100kg. Hold Pause for 5 seconds.

Target 5kg increase / week if work sets are above 100kg.

Target 2.5kg increase / week if work sets are below 100kg.

Metcon (Time)

For time:

800m run buy in-

then:

30-20-10

Pistol Squats (alternating)

KBS 24/16kg

12 min cap

Leave a Reply

Your email address will not be published. Required fields are marked *