CrossFit Inventive – CrossFit
(No Measure)
Shoulder Mobility
10 Shuttle runs
10 HRPU 2:1
10 forward/Lateral leg swings
1 lap spiderman lunge
5 Stationary Inchworm + 1 push up
Micro band crab walks
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Strength:
Snatch (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.
HIGH HANG SNATCH + 2 OHS (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 (No Measure)
18 Min EMOM of:
Min 1. 100m sprint + 5 HSPU
Min 2. 6 T2B + 6 Wallball
Min 3. 4 Hang snatch 50/30kg + 4 Lateral bar burpees
(6 rounds)
