CrossFit Inventive – CrossFit
Warm-up (No Measure)
400m run
side kips 4 laps
high knees 2 laps
butt kickers 2 laps
10 x leg swing forward/lateral
5 inchworm 1 push up
1 lap spiderman lunge
Green & red banded shoulder mobility
Metcon (No Measure)
6 Min EMOM:
Odd: 5 strict ring dips
Even: 30 sec L-ring holds
Snatch (6 singles 90 sec rest)
Start week 1 @ 85% of your 1RM Snatch for 6 singles. Keep weight constant across all work sets.
2.5kg increase only per week.
MUST MAKE 5 OUT OF 6 ATTEMPTS SUCCESSFULLY TO INCREASE THE WEIGHT NEXT WEEK.
Metcon (AMRAP – Reps)
7 Min AMARAP- Increasing reps up by 3″s of:
3 Power snatch @45/30kg
3 T2B
6 Power snatch
6 T2B
9 Power snatch
9 T2B
12 Power snatch
12 T2B
“etc” until cap runs out