CrossFit Inventive – Olympic Weightlifting

Warm-up

Frog Stretch 60 sec E/S

Glute stretch 30 sec E/S

Spiderman Lunge Hold 30 sec E/S

Lower Back Hipflexor 30 sec E/S

Twisted Cross 30 sec E/S

Puppy Dog pose 30 sec

Wrist forearm 30 sec E/S

———————

Barbell:

Front Squat x 3 reps

Clean pull x 3

Hang Clean Pull x 3

Hang squat clean x 3

——-

1 x clean pull

1 x hang clean pull

1 x hang squat clean

—–

1 Clean Pull + 1 Hang Clean Pull + 1 Hang Squat Clean (On Every 90 Seconds x 6 Sets)

Set 1 @50%

Set 2 @ 55%

Set 3 @60%

Set 4-6 @65-70%

Hang Clean (8 Min EMOM x 1 rep)

This Can be Power or Squat Clean

If you feel comfortable, follow on from your last weight above.

You Don’t haver to increase every set.

Metcon (AMRAP – Reps)

“Finisher”

Power Clean @60/40kg

Increase by 1 rep On Every Minute Until Failure

-12 min Cap-