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.
