CrossFit Inventive – Olympic Weightlifting

Warm-up

Green banded Mobility

Frog stretch 60 sec

Couch stretch 60 sec e/s

Wrist/forearm 30 sec F/B

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Barbell:

10 Good mornings

10 wrist rotations

5 Front squats

5 Power Clean

5 Squat Cleans



3 Push jerk

3 Split Jerk



1 Power clean & Jerk

1 Squat Clean & Split Jerk

1 Power Clean & Push Jerk + 1 Squat Clean & Split Jerk (On Every 90 sec x 8 sets)

Build as you like over the 8 sets. make sure to maintain form in each movement.

Go: 0:00-130-3-430-6-730-9-1030

1 High Hang Power Clean 1 High Hang Squat Clean 1 Low Hang Power Clean 1 Low Hang Squat Clean (On Every 90 sec x 8)

High-Hang Clean (In an 8 min window build to a heavy single)

Scale some weight from our last complex.

In 8 minutes build to a heavy high hang.

Bar comes from the hip creese only.

Aim is 1 lift every 2 mins. (4 lifts)

Stay light and focus on form if you wish.