CrossFit Inventive – Olympic Weightlifting
Warm-up
Couch stretch 60 E/S
Glute Stretch 30 each side
Spiderman lunge 30 E/S
30 Sec wrist/forearm Front/Back
30 sec Puppy dog pose
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Barbell:
5 Good Mornings
10 wrist rotations
5 High Hang muscle cleans
5 Front squats
5 Power clean
5 hang power clean
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3 Pause HPC
3 Hang PC
Then 1 x Pause Hang Power + 1 Hang Power
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Hang Power Clean (Pausing Hang Power clean + Hang Power Clean)
On every 90 sec x 7 sets:
Pause 2 sec on top of the knees
Pause 3 sec in the catch
Stand to full ext and complete 1 hang power clean.
Start light and build to a moderate weight.
Hang Clean (10 MINS ONLY TO BUILD TO A HEAVY/SAFE)
THIS CAN BE HANG POWER OR HANG SQUAT CLEAN.
Metcon (No Measure)
Power Clean Cycling:
2 Rounds:
20 seconds max Reps @50/35kg
Rest 40 sec
30 Seconds Max reps @60/40kg
Rest 30 seconds
40 Seconds Max reps @70/47.5kg
Rest 1:20
