CrossFit Inventive – CrossFit
Warm-up
Power Clean (15:00 Minutes)
USING THIS TIME TO BUILD UP TO THE HEAVIEST POWER CLEAN YOU WILL USE IN TODAYS WORKOUT.
FOCUS ON FORM AS IF IT WAS A 1RM TEST.
IN THS TIME FRAME WE WILL ADD IN A SKILL:
2-5 DEFICIT HSPU’S.
THE DEFICT WILL BE OF YOUR CHOICE. MAY BE STRICT OR KIPPING.
USE OUR 3 REP DEFICIT TEST AS A MENTAL GUIDANCE.
Metcon (AMRAP – Reps)
[21:00 MINUTES]
5 Rounds x AMARP 3:
21/15 Calorie Row
9 Box Jumps [30″/24″]
Max Power Cleans
Rest 1:30 Between Rounds.
Round 1: 42.5/30kg
Round 2: 60/42.5kg
Round 3: 70/47.5kg
Round 4: 82.5/60kg
Round 5: 102.5/70kg
* Score Is The Total Successful Power Cleans Performed Over The 5 Rounds.
