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
