CrossFit Inventive – Olympic Weightlifting
Warm-up (No Measure)
2 minute frog stretch
60 sec glute stretch each side
30 sec lower back hip flexor each side
50 red banded pull aparts
20 red banded pass throughs
10 OHS
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Barbell warm-up:
3 x power clean
3 x Front squats
3 x Squat clean
3 x high hang squat clean
3 x split jerk
3 x Clean & Jerk
High-Hang Clean (Build to heavy triple 12 mins)
Position 1 full clean. Minimal movement from hip creese.
Aim to pull under the bar fast using vertical torso, agressive shrug and fast pull under the bar.
Clean and Jerk (Percentage work)
Perform as follows:
1 x 3 @60%
1 x 3 @70%
1 x 3 @75%
1 x 2 @80%
Drop reset reps
2 mins rest between sets.
Record last double @80% or last successful lift.
