CrossFit Inventive – Olympic Weightlifting

Warm-up

Frog Stretch 2 mins

Glute startch 1 minute each side

Front Rack stretch 30 sec

Puppy Dog Pose 30 sec

Wrist stretch 30 sec

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Activation

10 Barbell Good Mornings

10 Wrist rotaions

5 Front Squats

3 Power clean

3 Hang power clean

2 Squat clean 2 hang squats clean

3 Spilt jerks

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1 round of first complex.

1 Power clean + 1 Split jerk (On Every 90 sec x 6 )

1 Power Clean 3 sec pause in catch + 1 Split Jerk

1 Power Clean + Split Jerk

1 Power Clean, Reach Full Extension, + Split Jerk

Stay to a Moderate weight and focus on feeling good in each position.

You can TNG or Drop reset between each rep.

1 Power Clean 1 Squat Clean 1 Hang Power Clean 1 Hang Squat Clean 1 Split Jerk (On every 2 minutes x 6)

Complex:

In the piece we are holding onto the barbell from start to finish. Power clean & squat clean must be touch and go for rep to count.

First set starts on 0:00. Last set on the 10 minutes.

Build only if technique allows you to.

Squat Clean (1 Rep On every 20 seconds x 20 reps)

Volume:

Get ready to lift, breath and reset. Can you get the 20 reps!

Chose wisely:

80/60

70/47.5

60/40

50/35

40/30

If you can’t make the next lift in time for the following 20 seconds. Your out.