CrossFit Inventive – Olympic Weightlifting

Warm-up

Red Band:

30 pull-aparts

10 pass throughs

10 Press Each side

2 laps high knee running

2 laps butt flicks

2 laps side kicks

Walking quad stretch x 2 laps

walking open close the hips x 2 laps

walking high knee pulls x 2 laps

2 laps monster banded walks

2 laps banded crab walks

30 Green banded SLDL

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Barbell:

3 x clean pull

3 x power clean

3 x front squat

3 x squat clean

3 x press in split jerk position

3 x spilt jerk

3 x clean & jerk

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Strength:

Tall Jerks (4 sets of 3 reps 60 rest)

This drill is to be done with light weight!

Focus on solid body position.

Movement is half strict press, drop into spilt jerk, punching the bar to the ceiling for the remainder of the lift.

Clean and Jerk (INCREASING WEIGHT/DECREASING REPS)

On every 90 seconds:

Set 1: 3-2-1 (TNG REPS)

Set 2: 3-2-1

SET 3: 3-2-1-1

INCREASE BY 2.5-5KG EACH LIFT.

REP 3 IN SECOND SET WILL BE THE SAME AS REP 2 IN EACH PREVIOUS SET.

RECORD LAST SINGLE.

(0:00-13:30 mins)