CrossFit Inventive – CrossFit

(No Measure)

Banded pull aparts

10 Shuttle runs

10 forward/Lateral leg swings

10 Wall Squats

5 Stationary Inchworm + 1 push up

20 Scorpions

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Strength:

Clean and Jerk (1 @90% of 1RM C&J + 2 drops 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 (5 Rounds for reps)

Against a two-minute running clock, complete as many reps as possible of:

3 Hang Cleans @60/40

6 Shoulder to Overhead

9 Front Squats

Burpees x Max Reps

Rest 2 minutes between sets, and complete a total of five sets.

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