CrossFit Inventive – Olympic Weightlifting
Warm-up
Banded Pec 0:30 e/s
Banded Tricep 0:30 e/s
Banded Ankle Mobility 0:30 e/s
Glute 1:00 e/s
Frog 2:00
Wrist 0:30 F/B
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BARBELL
10 Wrist Rotations
5 Deadlifts
5 Front Squats
3 Clean Pulls
3 Hang Clean Pulls
3 Power Cleans
3 Hang Squat Cleans
3 Squat Cleans
1 Clean Pull 1 Hang Clean Pull (10 Mins To Build To A Heavy Single)
1 Power Clean 1 Hang Squat Clean 1 Squat Clean (GO E90 x 10)
Plenty of opportunity to build here so don’t start to big. Small increases so the body can adjust to the weight
Hang Clean (10 Mins 2 Work towards a Safe Heavy Double. )
Hang can be from anywhere above the knees.
Can Be Power or Squat Clean.
Focus on getting the elbows around the bar fast and High.
