CrossFit Inventive – CrossFit
Warm-up
Green banded Shoulder Mobility
3 x 30 sec Box Hamstring with kettlebell 15 rest between each
20m lateral banded crab walks + 10 Glute bridges
3 x 20m Bottoms up Kettlebell carries (10m each way)
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Barbell:
Deadlift x 3
hang power clean x 3
Push press x 3
push jerk x 3
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1 round:
12 DL
9 HPC
3 PJ
with empty bar
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“Double DT” (Time)
10 Rounds:
12 Deadlift @70/47.5kg
9 Hang Power Clean @70/47.5kg
6 Shoulders To Overhead @70/47.5kg
Scaled options
60/40kg
50/35kg
40/25kg
