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

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