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.
