CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded Mobility
2 min frog stretch
30 sec spiderman lunge rotation
30 sec glute stretch
30 sec lower back/hipflexor
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Barbell:
2 sets:
5 Front squats
5 split jerk strict press
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Clean & Jerk progressions
Clean and Jerk (12 mins to build to a heavy Double)
You have 12 mins to build to a safe heavy double drop reset Clean & Jerk.
Beginners stay light and focus on good michanics.
Metcon (AMRAP – Reps)
For Max Reps. Increasing weight intervals:
2 mins Clean & Jerk @50/30kg
2 mins rest
2 mins Clean & Jerk @60/40kg
2 mins rest
2 mins Clean & Jerk @70/50kg