CrossFit Inventive – Olympic Weightlifting
Warm-up
Couch 1:00
Frog 2:00
Ankle Mobility
Banded Tricep 1:00 e/s
Banded Pec 1:00 e/s
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Activation
4 Laps Halo Crab Walks
Barbell:
10 Good Mornings
10 Wrist Rotations
5 Front Squats
3 Clean Pulls
3 Power Cleans
3 Squat Cleans
3 Hang Power Clean
3 Hang Squat Clean
Clean Pull (3-3-3-3-3 + 3 x 2)
5 sets of 3 increasing weight. Once you have established your last 3 reps, complete 3 sets 2 reps slightly heavier than your last 3 reps.
Record 3 x 2 (same weight)
1 Squat Clean 1 Power Clean 1 Hang Squat Clean (Go Every 90 x 8 )
Build over the 8 sets as needed or stay moderate and woprk on Technique.
Hang Clean (10 Mins To Establish 5RM)
These cleans can be Hang Power Or Hang Squat Clean.
Mix them up as needed to get under the weight.