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)
—————–
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 %
