CrossFit Inventive – Olympic Weightlifting

Warm-up

60 sec couch stretch

60 sec frog stretch

30 sec spiderman lunge hold E/S

30 sec Lower back/hipflexor E/S

30 sec wrist stretch E/S

Green banded Shoulder mobility

Barbell:

3 x clean pulls

3 x clean high pulls

3 x power cleans

3 x strict press

1 spilt jerk + 3 split jerk press

1 power clean + 2 spilt jerk

Power Clean (On every 90 sec x 6 sets.)

On every 90 sec x 6 sets

3 position Pause power clean

1 Power clean

1-2 sec pause below knees

2-2 sec pause @power position

3- 2 sec pause in receiving position

Then 1 power clean

Keep all sets around 60% of 1rm Clean

: 1 Power Clean + 2 Split jerks (On every 90 sec x 6 sets )

Start moderate and build when confident.

Metcon (Time)

“Grace Interval”

30 sec ON/30 sec OFF until 30 reps is complete.