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.
————————————–
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%
