CrossFit Inventive – CrossFit

Warm-up (No Measure)

Shoulder Mobility

10 shuttle runs

1 lap Spiderman lunge

1 Lap Inchworm + 1 push up

10 Wall squats

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STRENGTH:

Push Press + Push Jerk + Split Jerk (5 sets 1 rep (90 sec rest))

Work at 60% of your 1RM Clean & Jerk in Week 1.

65% in Week 2. 60% in Week 3. 65% in Week 4. 60% in Week 5.

Metcon (No Measure)

4 MIN EMOM:

5 STRICT PULL-UPS + 5 STRICT DIPS
Complete both movements in the same minute.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

3 S2O 70/40kg

6 Front Squats 70/40kg

9 Lat Bar Burpee

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