CrossFit Inventive – Olympic Weightlifting
Warm-up
Banded Ankle Mobility
Banded Lower Body
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Squat Hold 1:00
Front Rack 0:30
Wrist 0:30
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20 Halo Glute Bridges
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BARBELL:
10 Wrist Rotations
3 Clean Pull
3 Hang Clean Pull
3 Power Cleans
3 Front Squats
3 Squat Cleans
3 Push Jerks
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1 Clean Pull + 1 Hang Clean Pull
1 Clean Pull 1 Hang Clean Pull (In your own time. )
10 Mins to Build to a Heavy Single Clean Pull + Hang Clean Pull.
Aim to make the same connection on your power position in both movements.
The movement is based on explosive hip extension and shrug. No need to high pull the barbell.
1 Pausing Power Clean 1 Power Clean 1 Pausing Push Jerk 1 Push Jerk (Go Every 90 x 7 Sets.)
Todays Pauses are in the receiving positions of the first Power Clean and the first Push Jerk.
– 2 Sec Pause in Power Clean Receiving Position.
– Power Clean @Normal Speed.
– 2 Sec Pause in Receiving Position of Push Jerk.
– Push Jerk @Normanl Speed.
1 Power Clean 1 Hang Squat Clean 1 Squat Clean (Go Every 90 x 7 Sets)
Build safely over the 7 sets.
