CrossFit Inventive – Olympic Weightlifting
Warm-up
Couch 1:00 e/s
Spiderman 1:00 e/s
Wrist 0:30
Banded Ankle Mobility 1:00 e/s
Banded Shoulder Mobility
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ACTIVATION
10 Wrist Rotations
5 Deadlifts
3 Clean Pull
3 Hang Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Jerk Drive
3 Split Jerks
1 Clean Pull 1 Hang Clean Pull (Build To A Heavy Single in 10 Mins)
Focus on hitting the same power position on both movements.
Build Heavy enough to make this challenging.
Not Pulling at the bar. Fast Hips and aggressive shrug.
1 Power Clean 1 Jerk Drive 1 Split Jerk (Go Every 90 sec x 7)
Jerk Drive: Dip Drive, achieving momentem only from hip power. Do Not follow through with the press.
Clean and Jerk (Build To a Safe Drop Reset Double. )
12 mins Max