CrossFit Inventive – Olympic Weightlifting
Warm-up
Couch 1:00 e/s
Frog 2:00
Front Rack 0:30
Wrist 0:30 F/B
Ankle Mobility 1:00 e/s
———-
30 Halo Glute Bridges
2 x 20m e/s Bottoms up Kettlebell Carry
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BARBELL:
10 WRIST ROTATIONS
5 FRONT SQUATS
3 MUSCLE CLEANS
3 HANG CLEANS
3 POWER CLEANS
3 HANG SQUAT CLEANS
Muscle Clean (1)
10 Mins to Build to a Heavy Triple Touch & Go Muscle Clean
3 High-Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans (Go Every 2:00 x 6 Sets)
Holding onto the barbell for all 9 Reps.
Make sure to stick to each Hang Position!
Each Position is designed to make you stronger throughout the Clean.
Hang Clean
EMOM 10:
x 1 Rep
Build To Heavy Single or stay light to moderate and focus on form.
