CrossFit Inventive – CrossFit

(No Measure)

Shoulder Mobility

10 Shuttle runs

10 Leg swings forward/Lateral

1 lap spiderman lunge

20 scorpions

hipflexor & lower back stretch

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 (AMRAP – Rounds and Reps)

12 Min Amrap:

40 DU’s

10 Power Cleans 60/40kg

10 S2O 60/40kg

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