CrossFit Inventive – CrossFit

(No Measure)

Shoulder mobility

banded pull aparts

5 inchworm 1 push-up

spiderman lunge holds

scorpions

5 x wall climbers

———————–

Strength:

2 MILITARY PRESS + 3 PUSH PRESS (4 sets 1 rep 90 sec rest)

Start @ 55% of 1 RM C&J for Men. Start at 50% of 1RM C&J for Women.

Target 10kg increase/week if working sets are above 120kg.

Target 5kg increase/week if working sets are below 120kg.

Metcon (Weight)

30 Min EMOM:

0-9 min:

2 Power clean @80/40kg + 3 HSPU

10-14 min:

4 Push Jerk @60/35kg + 3 HSPU

15-19 min:

5 Deadlifts @80/50kg + 5 Burpee

20-24 min:

5 T2B + 5 hang clean @80/40kg

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