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.