CrossFit Inventive – Olympic Weightlifting
GREEN BANDED SHOULDER MOBILITY
FROG STERTCH 2 MINS
2 LAPS OVERHEAD WALKING LUNGES
10 WALL SQUATS
10 TEMPO PUSH-UPS (3 DOWN UP FAST)
3 CLEAN PULLS
3 POWER CLEANS
3 FRONT SQUATS
3 SQUAT CLEANS
3 PUSH JERK SPLIT JERK
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.
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)
30 seconds on/60 seconds off
Barbell power clean cycling
pick a weight:
Sore total reps over both rounds.