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
