CrossFit Inventive – CrossFit

(No Measure)

2 x 200m run

Red banded pull aparts

1 spiderman lunge

5 x inchworm + 1 push ups

Micro band crab walks 3 x 10 each way

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 (3 Rounds for reps)

Three sets of:

Against a 4-minute running clock, complete…

Run 400m

Dumbbell Ground to Overhead x Max reps

Rest 3 minutes between sets.

Metcon (Calories)

1 Min Assault bike for calories

Leave a Reply

Your email address will not be published. Required fields are marked *