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