CrossFit Inventive – Olympic Weightlifting
Warm-up
2 Minute Machine
Ankle Mobility 0:30 e/s
Couch 1:00 e/s
Squat Hold 1:00 (knees Out)
Wrist 0:30
Front Rack
Samson + Tricep 0:30 e/s
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2 Laps Halo Crab Walks
20 Halo Glute Bridges
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Barbell:
3 Clean High Pulls
3 Muscle Cleans
3 Front Squats
2 Power Cleans
2 Hang Power Cleans
2 Squat Cleans
2 Hang Squat Cleans
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1 Clean High Pull 1 Muscle Clean
Build To Heavy Single In 10 Minutes.
Clean High Pull: Power from Explosive Hip Extension, Shrug, Elbows High & above Bar.
Bar finishes chest height.
Muscle Clean:
Same as above, follow through with fast elbows under bar to catch without dipping under the bar.
3 High-Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans (Go Every 2 Minutes x 6 Sets. )
Hang Clean (EMOM 10 x 1 Rep)
Hang Clean can be Hang Power or Hang Squat Clean.