CrossFit Inventive – Olympic Weightlifting
Warm-up
Twisted Cross 30 each side
Front rack stretch 30 each side
Puppy Dog Pose 30 each side
Wrist 30 sec Front /Back
Glute 30 each side
Spiderman Lunge hold 30 each side
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Barbell:
10 wrist rotations
5 Front squats
5 Good Mornings
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3 Clean Pull
3 Hang Clean Pull
3 Power Clean
3 Hang Power Clean
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Clean Pull + Hang Clean Pull + Power Clean + Hang Power Clean (On Every 90 sec x 6 sets)
Build to a moderate weight. This is technique based. The focus on a consistent bar path and making contact in the same power position.
High-Hang Clean (8 min emom: x 1 rep. )
Building hip speed and pulling under the fast with high elbows.
Build to heavy but safe single.
Power Clean (12 mins to establish a 10rm)
All reps must be Touch and Go to count.
