CrossFit Inventive – Olympic Weightlifting


Couch 1:00 e/s

Frog 2:00

Wrist 0:30 e/s

Front Rack 0:30

Twisted Cross 0:30


20 Halo Glute Bridges

10 Banded Pull Aparts

10 pass Throughs

10 Press e/s



3 Muscle Cleans

3 Power Clean

3 Front Squats

3 Squat Cleans

3 Split Jerks


Muscle Clean (EMOM 8 x 2 Reps)

Aim to build over the sets. Making sure we keep a tight bar path and NOT dropping under the bar.


Help develop greater upper body pulling strength, balance in the leg drive of the pull, and proper racking positioning in the clean.

1 x Power clean + 1 x Squat clean (GoE 90 x 6 Sets. )

Slowing things down this week so we can aim to get some weight on the bar safely. No rushing and more rest between lifts.

This Complex needs to be Touch & Go. If you can’t touch & Go, you have gone to heavy.

1 Clean + 1 Front squat + 1 Split Jerk (GoE 90 x 7 Sets. )

Clean- Can be Power or Squat.

Front Squat- Keep elbows up and reach depth. Catch tight and use the first catch to bounce out of the bottom.

Split Jerk- Tight and aggressive Dip and Drive. Split the feet fast while driving the bar to the ceiling. Aim to get no delay in locking the elbows out.