CrossFit Inventive – CrossFit
Warm-up (No Measure)
400m run
10 leg swing forward/lateral
1 lap spiderman lunge
10 wall squats
20 scorpion Front/Back
60 sec Couch stitch each side
60 sec Glute stretch each side
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Strength:
Snatch (Work to 85% of 1RM for single)
Work to 85% of 1RM for single. Then switch to Power Snatch for 3 sets of barbell cycling.
Target 5kg per week if snatch is above 90/60kg
Target 2.5kg per week if under 90/60kg
Power Snatch (5-10-15 reps)
Drop weight to 50% of your single snatch for Power snatcg cycling.
Try find consistent unbroken rythym across each set. 60 sec rest between sets.
Target 5kg per week if snatch is above 90/60kg
Target 2.5kg per week if under 90/60kg
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Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
6 burpee box jump overs
8 ring dips
10 HSPU
