CrossFit Inventive – Olympic Weightlifting
Warm-up
2:00 Machine
Fog 2:00
Glute 1:00 e/s
Lower Back/Hipflexor 0:30 e/s
Front rack 0:30
Wrist 0:30 Add Rotations
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2 Laps Halo Crab Walks
2 Laps Monster Walk
10 Halo Air Squats
10 Halo Glut Bridges
20 Banded Good Mornings
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Barbell:
10 Good Mornings
10 Wrist Rotations
5 Front Squats
3 Clean Pulls
3 Power Cleans
3 Squat Cleans
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1 Round of:
“All Full Squat”
High Hang
Hang From above knees
Hang From Mid Shin
Squat Clean
Clean Pull (10 Mins)
Build To Heavy Drop Reset Double.
Aim to finish above 5-10kg above your 1RM Clean.
Rest as needed Between Sets.
1 High Hang Squat Clean 1 Hang Squat Clean 1 Mid Shin Hang Squat Clean 1 Squat Clean (Go Every 2:00 x 8 Sets)
Plenty of rest on this piece so we can keep the heart rate down towards the back end.
Buikld to a heavy safe single making sure to get the elbows high on all of these squat cleans.
Squat Clean (Go Every 90 x 7)
Squat Clean Triples.
Working on 3 Touch & Go Squat Cleans. If you cannot hang onto the bar for 3 reps, you have gone to heavy. Don’t count the lift if so.
