CrossFit Inventive – CrossFit

“Road To Open”

(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:

C&J Bar Progressions.

Clean and Jerk (5 Sets 1 Rep)

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 (AMRAP – Reps)

7 Min AMRAP:

3 Hang Power Cleans 60/40kg

3 Lateral Bar Burpee

6 Hang Power Cleans

6 LBB

9 Hang Power Cleans

9 LBB

12 Hang Power Cleans

12 LBB

“etc”

increasing reps by 3

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