CrossFit Inventive – CrossFit

(No Measure)

Shoulder Mobility

10 shuttle runs

1 lap Spiderman lunge

1 Lap Inchworm + 1 push up

10 Wall squats

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STRENGTH:

CLEAN COMPLEX: 1 CLEAN + 2 FRONT SQUATS + 3 THRUSTERS (5 Sets 1 Rep)

5 singles at 70% of 1RM Clean & Jerk.

Target 5kg increase / week if work sets are above 125kg.

Target 2.5kg increase / week if work sets are below 125kg.

MUST MAKE 4/5 ATTEMPTS SUCCESSFULLY TO INCREASE WEIGHT.

Metcon (AMRAP – Rounds and Reps)

3 x 3 Min AMRAP:

3 Hang clean 70/50kg

6 HRPU

9 Air squats

2 min rest

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