CrossFit Inventive – Olympic Weightlifting
Warm-up
Couch 1:00
Frog 2:00
Lower back/Hipflexor 0:30 e/s
Front Rack 0:30
Twisted Cross 0:30 e/s
Wrist 0:30 F/B
——–
Halo Glute Bridges x 20
10 Banded Pull aparts
10 pass Throughs
10 Press e/s
Barbell:
10 Good Mornings
3 Clean Pulls
3 Clean High Pulls
3 Hang Haigh Pulls
3 Power Cleans
3 Hang Power Cleans
3 Squat Cleans
3 Hang Squat Cleans
Clean Pull (Build to a Heavy Drop reset double in 10 Minutes)
Aim to go as heavy @100% of your 1RM Clean on the last double.
– Focus on good set up each rep.
– Aim to hit the same power position each rep
– Explosive hips and aggressive shrug.
1 Clean High Pull 1 Power Clean 1 Hang Clean High Pull 1 Hang Power Clean (Go every 90 x 7 sets)
High Pull- follow through with the pull after the exposive hips and shrug, the bar should be coming up to chest height.
The high pulls should set you to help the timing of pulling under the bar in the power and hang clean
Build safely.
1 Squat Clean + 1 Hang Squat Clean (Go Every 90 x 7 )
Build Safley.
If you cant squat clean, Power and hang Power each Movement.
