CrossFit Inventive – Olympic Weightlifting
Warm-up
Couch 1:00
Spiderman 0:30 e/s
Glute 0:30 e/s
Front Rack 0:30
Twisted Cross 0:30 e/s
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2 LAPS HALO CRAB WALKS
20 GLUTE BRIDGES
2 LAPS E/S BOTTOMS UP KETTLEBELL CARRIES
—–
BARBELL:
10 GOOD MORNINGS
10 WRIST ROTATIONS
2 CLEAN HIGH PULLS
2 POWER CLEANS
2 HANG CLEAN HIGH PULLS
2 HANG POWER CLEANS
2 FRONT SQUATS
2 PUSH JERKS
2 SPLIT JERKS
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Clean High Pull + Power Clean + Hang Clean High Pull + Hang Power Clean (Go E90 x 7)
Lots of high volume lifts today so use this first piece as a Primer. Moderate Weights, just enough to make the hips do the work on the high pulls.
2 Hang Power Clean + 2 Hang Power Clean From Below the knee + 2 Power Clean (GoE90 x 7 Sets)
Build Safely. Must Hold the bar for the 6 rep complex.
1 Power Clean & Push Jerk + 1 Squat Clean & Split Jerk (GoE90 x 7 Sets. )
Buid safely. The overhead movemenmts should ditermine your finishing lifts.
