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
