CrossFit Inventive – CrossFit
(No Measure)
Shoulder Mobility
10 shuttle runs
1 lap Spiderman lunge
1 Lap Inchworm + 1 push up
Micro band crab walks
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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