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 C&J)
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 (AMRAP – Rounds and Reps)
12 Min amrap:
200m farmers carry 24/16kg
10 Hang power clean 60/40kg
10 C2B Pull-ups
