CrossFit Inventive – Olympic Weightlifting
Warm-up
Green banded Shoulder Mobility
60 sec ankle mobility E/S
60 sec Frog stretch
60 sec couch stretch E/S
————-
Barbell:
3 Push Press
3 Jerk Drive
3 Push Jerk
3 Spilt jerk
rest
3 Front squats
3 Power clean
3 Squat clean
3 Clusters
————
1 Jerk Drive + 1 Push Jerk (6 min EMOM stay @ moderate weight for all 6 sets)
This lift is from the rig,
When finished, empty your bar and coach will take you over the following complex.
1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Cluster (On every 90 sec x 7 sets)
No Heavyier than 70% of your 1RM
Clean and Jerk (7 Min EMOM x 1 rep )
Build to heavy but safe single.
Can Be Squat or Power clean with Split jerk.
