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
