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.
