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

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