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)

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