CrossFit Inventive – Olympic Weightlifting
Warm-up
GREEN BANDED SHOULDER MOBILITY
FROG STERTCH 2 MINS
2 LAPS OVERHEAD WALKING LUNGES
10 WALL SQUATS
10 TEMPO PUSH-UPS (3 DOWN UP FAST)
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BARBELL:
3 CLEAN PULLS
3 POWER CLEANS
3 FRONT SQUATS
3 SQUAT CLEANS
3 PUSH JERK SPLIT JERK
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Clean Pull (4 X 3 @SAME WEIGHT)
Build to a heavy but manageable weight.
Have a 2 second pause below the knee and a 2 sec pause above the knee before following through with explosive hips. Fight to maintain solid position on the pause positions. Drop an reset each rep.
Metcon (Weight)
Complex on every 90 seconds x 8 sets:
1 Squat clean + split jerk
Drop then straight into:
Hang squat clean + split jerk
Build to heavy but safe single.
Metcon (AMRAP – Reps)
2 rounds:
30 seconds on/60 seconds off
Barbell power clean cycling
pick a weight:
60/40kg
50/35kg
40/30kg
35/25kg
Sore total reps over both rounds.
