CrossFit Inventive – Olympic Weightlifting
Warm-up
Frog 2:00
Couch 1:00
Ankle Mobility 1:00 e/s
Banded Shoulder Mobility
——
Barbell:
10 Good Mornings
10 Wrist Rotations
5 Front Squats
3 Clean Pull
3 Power Cleans
3 Squat Cleans
3 Strict Press
3 Push Press
3 Jerks Drives
3 Push Jerks
3 Split Jerks
——
1 Clean Pull 1 Power Clean 1 Jerk Drive 1 Push Jerk (Primer Moderate weight)
Go Every 90 x 6
Clean Pull – Explosive Hips & Shrug after Power Position
Power Clean – Catch with hips above parallel.
Jerk Drive – Dip Drive, don’t follow through with the press. The jerk drive strengthens the dip position and trains the explosiveness of the transition and upward drive.
Push Jerk – Dip, Drive Catch, stand to full extension.
1 x Power clean + 1 x Front squat + 1 x Split jerk (Go E90 x 7)
Build To a heavy single with good technique or stay light to Moderate and focus on form.
Hang Clean (Build To A Heavy 3 Reps.)
Go Every 90 x 7 sets.
These can be Hang Power, Hang Squat Clean or mixed as needed.
