CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded mobility
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps but flicks
leg swing forward & lateral
lap spiderman lunge
lap inchworm 1 push up
20 scorpions front/back
Lower back hip flexor stretch
Glute stretch
……………………………….
Strength:
Clean and Jerk (Increasing weight/Decreasing reps)
Clean & Jerk
1 x 3@60%
1×3 @65%
1×2@70%
3×1@75%
All drop re set reps.
1-2.5kg increase on each set of last weeks results only if you were successful throughout.
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Metcon (Time)
For Time:
30 cal Assault bike sprint