CrossFit Inventive – CrossFit

(No Measure)

10 Banded pull aparts x 3 ways

10 Banded Pass throughs

10 Banded OHS

5 stationary inchworms 1 push up

1 min Hip-flexor lower back stretch

1 min Hamstring stretch off box

20 scorpions

…………………………………

Strength:

CLEAN + HANG CLEAN & JERK (4 Sets 1 Rep)

Start at 70% of 1RM C&J. Keep the weight consistent across the work sets. Target 5kg increase / week if work sets are above 100kg Target 2.5kg increase / week if work sets are below 100kg

Back Squat (4 Sets 7 Reps)

Start at 60% of your 1RM Back Squat. Keep the weight the same across all sets. Target 5kg increase / week if work sets are above 150kg Target 2.5kg increase / week if work sets are below 150kg

Metcon (Time)

For time:

9-6-3

Clean & Jerk @70/50kg

HSPU

T2B

7 Min Cap

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