CrossFit Inventive – CrossFit
(No Measure)
Shoulder Mobility
10 shuttle runs
1 lap Spiderman lunge
1 Lap Inchworm + 1 push up
10 Wall squats
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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.
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 (No Measure)
20 Min EMOM:
Min 1- 3 Power snatch 60/35kg
Min 2- 6 Box jump overs
Min 3- 9 Burpee 2 target
Min 4- 12 KBS 32/24kg
