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
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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-