CrossFit Inventive – CrossFit
Warm-up
COUCH 1:00 E/S
GLUTE 1:00 E/
TWISTED CROSS 0:30 E/S
FRONT RACK 0:30 E/S
CALF 0:30 E/S
30 CALF PUMPS
———-
20 BANDED PULL APARTS
10 PASS THROUGHS
10 PRESS E/S
———-
BARBELL
10 WRIST ROTATIONS
5 STRICT PRESS
5 POWER CLEANS
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Strict Press (8-8-8+ Max Rep Drop Set)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Same as last weeks. Down to reps on each set.
After the completion of 8 reps on the 3rd set. Reduce weight and complete 1 Max Rep set. The only rest is changing weights from the 8 to the drop set weight.
Enjoy the burn!
Record Max Drop Set weight & reps in comment box.
Metcon (Time)
MLG 21.2
FOR TIME:
45 CLEANS (ANY)
EMOM COMPLETE:
COMPLETE 30 X DOUBLE-UNDERS BEFORE CONTINUING YOUIR CLEANS.
WORKOUT BEGINS 30 DOUBLE-UNDERS.
RX= 75/55kg
*GOAL, SUB 10 MINS
Cap 15:00
SUBS
Power Cleans
– Refuce weight as needed.
– Dual Dumbbell
– 60 single dumbbell
Double-unders
– 50 Single Unders
