CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded internal Ext rotation

Red band Nose bridges

Red band Pull-overs

Run throughs

1 lap spiderman lung with rotation

20 x Green banded SLDL

4 x10m laps over head DB walking lunges

3 x 5 scap pulls

-Split jerk bar warm-up-

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Strength:

Split Jerk (4 Sets 3 Reps 90 sec rest)

From the rack. Complete 4 sets 3 reps @75% of your 1RM clean & Jerk week 1.

Add 2.5kg on week 2’s performance if you completed last week successfully.

Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP:

10 DB SNATCH (LS) @22.5/15KG

10 DB SNATCH (RS)

10 BOX JUMPS 24/20INCH

10 DD PUSH PRESS (LS)

10 DB PUSH PRESS (RS)

10 PULL-UPS (KIPPING/BUTTERFLY)

60 REPS PER ROUND.