CrossFit Inventive – CrossFit

(No Measure)

Shoulder Mobility

10 shuttle runs

1 lap Spiderman lunge

1 Lap Inchworm + 1 push up

10 Wall squats

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STRENGTH:

Clean and Jerk (5 Sets 1 Rep (90 sec rest))

5 singles at 85% of 1RM C&J.

Must make 4/5 attempts successfully to increase the weight next week.

Target 5kg increase / week if work sets are above 120kg.

Target 2.5kg increase / week if work sets are below 120kg.

Metcon (Time)

FOR TIME:

15 Clean & Jerk @60/40kg

30 C2B Pull-ups

15 Thrusters @60/40kg

20 Lateral bar Burpees

15 Front Squats @60/40kg

10 Bar Muscle ups

(15 Min cap)

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