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