CrossFit Inventive – CrossFit
(No Measure)
10 Shuttle runs
10 forward/Lateral leg swings
10 Wall Squats
5 Stationary Inchworm + 1 push up
Strength
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Clean and Jerk (1 @90% of 1RM C&J + 2 drops of 1 rep.)
Work to 90% of 1RM C&J for a single. Then perform 2 drop sets of 1 rep.
Target 5kg increase for weeks 1&2 if single is above 120kg. Back to 90% for week 3&4. TEST in week 5.
Target 2.5kg increase for weeks 1&2 if single is below 120kg. Back to 90% for week 3&4 and TEST in week 5.
For Drop Sets of 2×1
Decrease the weight by 10kg if your single is above 120kg.
Decrease the weight by 5kg if your single is below 120kg.
Metcon (Time)
3RFT:
10 C&J @60/40
10 Lateral Bar Burpee
12 min cap
