CrossFit Inventive – CrossFit
New 4 week cycle.
(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 (1@ 90% 1 RM C&J)
Work to a single at 90% of 1RM C&J.
Target 5kg increase / week if work sets are above 130kg.
Target 2.5kg increase / week if work sets are below 130kg.
Metcon (Weight)
Follow from above
Hang power clean cycling
After your Heavy Clean single, decrease weight to 60% of 1RM C&J for 2 sets of Max Effort Reps in 30 seconds. ME sets use Hang Power Clean Cycling only.
Target 5kg increase / week if work sets are above 130kg.
Target 2.5kg increase / week if work sets are below 130kg.
Metcon (AMRAP – Rounds and Reps)
8 Mim Amrap:
10 hang cleans 60/40kg
10 Burpee pull ups
20 air squats
