CrossFit Inventive – Olympic Weightlifting
Warm-up
Banded Lower Body
Wrist 0:30
Banded Upper Body
Squat Hold 1:00
—–
20 Banded Glute Bridges
20 Banded Pull-aparts
—
Barbell:
10 Good Mornings
10 Wrist Rotations
5 Front Squats
3 Clean Pulls
3 Power Cleans
3 Squat Cleans
3 Push Press
3 Push Jerks
3 Split Jerks
—-
Clean Pull
10 Minutes To Build To Heavy Single.
Clean (GoE90 x 7)
Pausing Squat Clean
P1- 2 Sec Pause Below Knees
P2- 2 Sec pause above knees
P3- 2 Sec pause in catch.
Followed by 1 Squat Clean at normal speed.
Fight to Get out of the bottom after pause.
1 Clean + 1 Front squat + 1 Split Jerk (GOE90 x 7)
Clean: Aim to squat clean.
Front Squat: Focus is to make the split jerk harder under fatigue.
Split Jerk: Tight mid section, Fast Dip, Drive & Split.