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
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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
