CrossFit Inventive – CrossFit
Warm-up
– Couch 1:00 e/s
– Banded Shoulders
– Wrist 0:30
– Lower Back/Hipflexor 0:30 e/s
– Glute 0:30 e/s
—
Barbell
10 Wrist Rotations
5 Deadlifts
3 Power Cleans
3 Push Jerks
3 Clean & Jerks
—
3 Power Clean + 1 Jerk (In 12 Minutes)
Build up & complete 5 Sets @ the same weight. Rest as needed in between working sets.
Going off feel. we want the 5 working lifts to be a moderate weight.
Metcon (Time)
For Time:
15 Unbroken Clean & Jerks
3,000/2,700m Bike Erg
Rest 2:00 Minutes
12 Unbroken Clean & Jerks
3,000/2,700m Bike Erg
Rest 2:00 Minutes
9 Unbroken Clean & Jerks
3,000/2,700m Bike Erg
[Every Break on Barbell]:
Add 500m Penalty onto next set of Bike meters.
Barbell: 60/40kg
