CrossFit Inventive – Olympic Weightlifting

Warm-up

Frog 2:00

Couch 1:00 e/s

Ankle Mobility 0:30 e/s

Banded Lat/Tricep 0:30 e/s

Banded Pec 0:30 e/s

Wrist 1:00

———

Halo Glute Bridges x 20

Halo Air Squats x 10

Barbell

10 Wrist Rotations

3 Front Squat

3 Power Clean

3 Squat Clean

3 Low Hang Power Clean

—-

1 Round of 1st Complex

3 Low Hang Clean Deadlifts 2 Low Hang Clean Pulls (“Primer” Go Every Min x 7)

Going moderate to Heavy.

Focus is on correct positioning & strengthening our Pull and Grip.

Low Hang Clean (3 Reps on E90 x 6)

Build to a safe triple or stay light and focus on form if you are a beginner.

Metcon (Time)

20 Cleans For Quality

* Can Squat or Power
We are recording a completion time but we want each rep to be performed with good technique.

(8 Min Cap)

Male RX + = 100kg

Female RX + = 70kg

Male RX = 85kg

Female RX= 55kg