CrossFit Inventive – Olympic Weightlifting
Warm-up
Couch 1:00 e/s
Squat Hold 1:00
Banded Ankle 0:30
Banded Shoulder
Wrist 0:30
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ACTIVATION
20 Banded Good Mornings
4 Laps Halo Crab Walks
2 x 10m Laps e/w Bottoms up KB-Carry
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BARVELL
10 Wrist Rotations
3 Clean Pulls
3 Power Cleans
3 Front Squats
3 Jerk Drives
3 Split Jerks
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Clean Pull (Build To Heavy Single 10 minutes)
When building. perfom a couple of rep at each lightert weight until your at the back end of establishing your heaviest lift.
1 Power Clean 1 Jerk Drive 1 Split Jerk (EMOM 8: Build Moderate to Heavy)
Clean and Jerk (Go E90 x 7)
Build safely to a heavu single or stay light to moderate & focus on form.
can be squat clean or Power. Must be split jerk.
