CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded shoulder mobility
Red banded shoulder Mobility
10 shuttle runs
1 lap Inchworm
10 Forward/Lateral leg swings
3 x 10 micro band crab walks
20 scorpions
hip flexor & Lower back stretch

Strength:

Halt Snatch (Pause Snatch (Work up to 1 set 1 Rep @ 85% of 1RM))

Work to 85% of snatch 1rm for a single halt snatch. Pause for a 3 second Isometric at the knee.
Then lower the weight for 2 sets of Power Snatch Cycling.
Drop the weight to 60% of your single for Power Snatch Cycling
For your max-effort set of power snatches, drop the weight another 5kg and get as many reps as possible in 30s.

Metcon (Time)

For time:
15-10-5
Ring dips
BB Stict press 50/30kg
6 min cap

Metcon (AMRAP – Reps)

6 Min amrap:
Increasing reps by 2’s of:
2 x Hang power snatch 50/30kg
2 x Lateral bar burpee
4 x HPS
4 X LBB
6 x HPS
6 x LBB
etc