CrossFit Inventive – CrossFit
Push Jerk (5 Sets 2 Reps 90 sec rest )
Work at 65% of your 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.
Metcon (AMRAP – Rounds and Reps)
Part A) Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Ab-mat frog sit up
20 KBS (24/16 kg)
Rest 4 minutes, and when the clock reaches 10:00 complete the following…
Part B) Complete as many reps as possible in 6 minutes of:
30 Shuttle runs (rig to rig)
20 Toes to Bar
Max Reps of Push-Ups (Not HRPU)
*** Only add rounds & reps for part A
