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
