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