CrossFit Inventive – CrossFit

Clean and Jerk (Work to 90% 1RM for a single + weekly increase )

Work to 90% of your 1RM Clean & Jerk for a single.

Target 5kg increase / week if Clean single is above 100kg.

Target 2.5kg increase / week if Clean single is below 100kg.

Hang Power Clean (2 x ME Reps in 30 seconds. )

Then decrease weight to 60% of your 1RM C&J for 2xME in 30 seconds. Complete each set of Max Effort Reps: Hang Power Clean Cycling (as many as possible) in 30 seconds.

Target 5kg increase / week if Clean single is above 100kg.

Target 2.5kg increase / week if Clean single is below 100kg.

Metcon (3 Rounds for reps)

3 Sets of the following:

2 min amarap of:

Max rep Ground to overhead @60/40kg

60 sec rest

90 sec amrap of:

Max rep Lateral bar burpees

60 sec rest

1 min amrap of:

Max rep Pull-ups

2 mins rest