CrossFit Inventive – Olympic Weightlifting

Warm-up

Frog Stretch 2 mins

Couch Stretch 60 sec

Front Rack Stretch 30 Sec

Wrist Forearm Stretch 30 sec front/Back

Static squat hold 60 sec (Drive knees out)

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Barbell

10 Wrist Rotations

5 Front Squats

3 Clean Pull

3 Power Clean 2 sec pause in receiving pos

3 Squat Clean

3 Hang Power Clean

3 Hang Squat Clean

Clean Pull (12 mins to work to a heavy Drop reset Double)

Aim to finish @110% of your 1rm Clean

1 x Clean Pull + 1 x Power Clean + 1 x Squat Clean (On Every 90 sec x 8 Sets)

Complex, holding the bar for 3 movements.

Build to a safe Heavy single.

(G0: O:00-1:30-3:00-4:30-6:00-7:30-9:00-10:30)

Hang Clean (7 min emom:)

Finishing today with a hang. This can be Hang Squat clean or Hang Power.

Build to a heavy single if you wish. Keep it safe.

Clean (For percentage purposes only)

For clean pull %