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 (1 Rep @90% of 1 RM Clean + 2.5kg)

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 (2 Rounds for reps)

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 (Time)

4RFT:

30 Double unders

10 power cleans 60/40kg

10 Box jumps

12 Min Cap

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