CrossFit Inventive – Olympic Weightlifting

Warm-up

green banded:

ankle mobility

shoulder mobility

frog stretch

couch stretch

————

Barbell:

2 sets:

3 SLDL

3 clean pulls

3 power clean

3 front squats

3 squat cleans

3 push press

3 push jerk

3 split jerk

———–

Metcon (Weight)

mins 0-1:30,1:30-3:00, 3:00-4:30 (3sets):

3 x Power clean + push press

mins 4:30-6:00,6:00-7:30, 7:30-9:00 (3 sets):

2 x Power clean + push jerk

Mins 9:00-10:30, 10:30-12:00, 1200-13:30 (3sets):

1 x Clean & Jerk

*Aim to increase weight over each movement.

Clean and Jerk (Record weight from above lifting sequence.)

Squat Clean (10 mins to find a heavy double)

from an empty bar, 10 mins to establish a heavy double.