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)