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