CrossFit Inventive – CrossFit

Metcon (Weight)

“6AM Partner WOD”

EMOM 10 Mins:

1 x position one snatch

1 x Full hang snatch

(choose own load)

Metcon (Time)

“Tag Team Cindy”

As quickly as possible, teams of two must complete 50 rounds of “Cindy”:

5 Pull-Ups

10 Push-Ups

15 Squats

Only one team member may be working at any given time. The resting partner must care for the team’s kettle bell, (32/24kg) which may not touch the ground during the workout.

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Metcon (No Measure)

Oly Lifting Session:

Metcon (Weight)

A.

Eight sets of:

Front Squat + Split Jerk

(pause at receiving position of split jerk for 1-2 seconds before recovering)

Rest 60-90 seconds

*Sets 1-2 – 60-70% of 1-RM Clean & Jerk

*Sets 3-4 – 70-75%

*Sets 5-6 – 75-80%

*Sets 7-8 – 80-85%

Metcon (Weight)

Every 2 minutes, for 12 minutes (6 sets) of:

2 Power Cleans + 1 Push Jerk

*Sets 1-3 – 70-75% of 1-RM Clean & Jerk

*Sets 4-6 – 75-80%

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