CrossFit Inventive – Olympic Weightlifting

Warm-up

Couch 1:00 e/s

Frog 2:00

Wrist 0:30 e/s

Front Rack 0:30

Twisted Cross 0:30

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20 Halo Glute Bridges

10 Banded Pull Aparts

10 pass Throughs

10 Press e/s

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Barbell:

3 Muscle Cleans

3 Power Clean

3 Front Squats

3 Squat Cleans

3 Split Jerks

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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.

Purpose:

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.