CrossFit Inventive – Olympic Weightlifting

Warm-up

Roll

Lats

Quads

Puppy Dog Pose 1:00

Front rack 0:30

Wrist 0:30

Spiderman Lunge Hold 0:30 e/s

Glute 0:30 e/s

Ankle Mobility

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20 Banded SLDL

20 Halo Banded SLDL



barbell warm up

3 Position Power Clean + Power Clean + Pause Split Jerk + Split Jerk (Go E90 x 6 Sets)

Pausing Clean:

1 Sec Pause Below Knee

1 Sec Pause @Power position

1 Sec Pause in receiving position (catch)

+ 1 @normal speed.

Pausing Split Jerk:

2 seconds in Receiving position + 1 @ normal speed.

1 Squat Clean + 2 Power Clean + 3 Hang Clean + 1 Jerk (Go every 90 sec x 6 )

Hang Clean (Establish 10RM)

Can be Power or Squat