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.
