CrossFit Inventive – Olympic Weightlifting
Warm-up
Frog Stretch 2 mins
Couch stretch 60 sec E/S
Ankle Mobility 60 sec E/S
Front Rack 60 Sec
Wrist 30 sec Front/Back
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Barbell:
10 wrist rotatioins
5 front squats
5 Clean Deadlifts
3 Clean Pull
3 hang clean pull
3 Hang Power clean
3 Power clean
3 Hang squat clean
3 Squat clean
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1 Clean Pull 1 Hang Clean Pull (10 Mins to build to a heavy single )
1 Hang Power Clean 1 Hang Squat Clean 1 Power Clean 1 Squat Clean (OnE 90 x 8 )
Build over the course of the 8 sets.
Technique is always our main focus.
Metcon (AMRAP – Reps)
3 Minutes Max Rep
Clean + Hang Clean
RX= 80/50kg
