CrossFit Inventive – Olympic Weightlifting
Warm-up
Frog stretch 60 sec
Couch stretch 60 sec each side
Green banded ankle mobility 30 sec each side
Puppy dog pose 30 sec
Twisted cross 30 sec E/S
30 Green banded SLDL
2 laps crab walk
Glute bridges x 20 double
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Barbell:
3 x clean pull
3 x power clean
3 x front squat
3 x squat clean
3 x split jerk strict press
3 x clean & Jerk
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1 Clean Pull + 1 Power Clean + 1 Squat Clean + 1 Split Jerk (On every 2 mins x 6 sets (10 mins))
Hold the bar throughout the entire lift.
Record last weight.
Hang Clean (10 min emom: x 3 reps)
You may chose hang power or squat clean.
Remember the heavier you go, more you should be committing to get under the bar in the squat position.
