CrossFit Inventive – Olympic Weightlifting
Warm-up
– Couch 1:00 e/s
– Frog 2:00
– Ankle Mobility
– Banded Shoulder
– Wrist 0:30
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ACTIVATION
4 Laps Crab Walks
4 Laps e/s Bottoms up KB Carry
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BARBELL
10 Wrist Rotations
5 Good Mornings
5 Back Squats
5 Front Squats
3 Tall Cleans
3 Hang Power Cleans
3 Squat Cleans
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Tall Clean (GoE90 x 6 Sets)
“Primer”
Light/Moderate
weights only.
1 Power Clean 1 Lower Hang Power Clean 1 Hang Power Clean 1 High Hang Squat Clean 1 Squat Clean (GoE2:00 x 7 Sets)
Holding onto the Barbell Throughout this Complex.
Hang Clean (EMOM 8: 1 Rep)
Build safely over the 8 sets.
This lift is from anywhere above the knees. It can be a Hang Squat or Hang Power Clean.
