CrossFit Inventive – CrossFit
10 shuttle runs
1 lap Inchworm
10 Forward/Lateral leg swings
hip flexor & Lower back stretch
CLEAN COMPLEX: 1 CLEAN + 2 FRONT SQUATS + 3 THRUSTERS (5 singles at 70% of 1RM Clean & Jerk.)
Target 5kg increase / week if work sets are above 125kg.
Target 2.5kg increase / week if work sets are below 125kg.
MUST MAKE 4/5 ATTEMPTS SUCCESSFULLY TO INCREASE WEIGHT.
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP:
7 Thrusters 40/30kg
7 Hang cleans 40/30kg
Team event of Max calories in 10 mins
on rower & Assault bike.