CrossFit Inventive – CrossFit

Clean and Jerk (Drop re-set Doubles OE90 sec x 6 sets.)

2 x drop re-set reps on every 90 seconds for 6 sets.

Start @65% of your 1RM and increase by 5kg each set if possible.

This will get you very close to 90%.

Warm-up (No Measure)

Red banded internal/Ext rotation x 15 reps

30 nose bridges

20 banded pass throughs

10 x shuttle runs

10 leg swings F/L

10 x Temp push-ups 3 down fast up.

3 x 20 sec on 20 off Handstand holds.

3 x 20 sec on 20 sec off Hollow rock holds.

———————–

Metcon (Time)

4 RFT:

10 x T2B

8 x Hang power clean @75/50kg

6 x Push jerk

RX= 60/40kg

Metcon (Time)

4 RFT:

12 HSPU

40 Double unders

12 Alt DB snatch @22.5kg

12 min cap

Metcon (No Measure)

10 MIN EMOM:

ODD- 15 x KBS @24/16kg

EVEN- 12 x Box Jump Overs 24/20 inch