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

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