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.