CrossFit Inventive – Olympic Weightlifting

Warm-up

Green banded shoulder mobility

Couch Stretch

6 Kettlebell Windmills (each side)

8 Single Leg Glute bridges (each leg)

10 Alternating Reverse Lunges

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Barbell:

20 wrist rotations

3 Clean pull

3 Power clean

3 Hang power clean

3 Push jerk

3 Split jerk

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Power Clean + Hang Power Clean + Jerk (1-3:2reps,4-5:1 rep,6-7:1 rep)

Every 2 minutes, for 14 minutes (7 sets):

Power Clean + Hang Power Clean + Jerk

(perform a power clean then lower the bar to just above the knee & perform a hang power clean + jerk, can be split of push jerk.

*Sets 1-3 = 2 reps @ 65-70% of 1-RM Clean & Jerk

*Sets 4-5 = 1 rep @ 70-75% of 1-RM

*Sets 6-7 = 1 rep @ 75-80% of 1-RM

Metcon (Weight)

Built for GRACE

EMOM x 6

5 Clean and Jerks @60/40

Clean and Jerk (No measure)