CrossFit Inventive – CrossFit
(No Measure)
10 Shuttle runs
10 forward/Lateral leg swings
10 Wall Squats
5 Stationary Inchworm + 1 push up
Micro band crab walks.
———————————
Strength:
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 (3 Rounds for reps)
3 x 3 min Amraps of :
30 DU’s
7 G2O 60/40kg
Rest 3 mins.
*37 reps per round.
