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