CrossFit Inventive – CrossFit
Warm-up
Green banded mobility
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps but flicks
leg swing forward & lateral
lap spiderman lunge
lap inchworm 1 push up
20 scorpions front/back
Glute stretch
……………………………….
Strength:
Clean and Jerk (Work to 90% of your 1RM for a single + weekly incr)
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 sec)
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 (Time)
For Time:
50 Power Cleans @60/40kg
* Every min perform 5 Bar Facing Burpees until 50 PC are performed. Start with 5 bar facing burpee.
