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 (1 @90% of 1RM)
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 (AMRAP – Rounds and Reps)
10 min amrap of:
10 Power Snatch 60/40kg
8 Pistol Squats
6 Lateral Bar Burpee
