CrossFit Inventive – Olympic Weightlifting

Warm-up

Couch Stretch 1 min each side

Frog Stretch 2 minutes

Front Rack stretch 30 sec

Puppy Dog Pose 30 sec

Wrist 30 sec

——————-

Barbell:

10 Good Mornings

5 Back Squats

10 Wrist rotations

5 Front squats

3 Clean Pulls

3 Squat cleans

3 Power cleans

3 Hang Squats cleans

——–

1 Clean Pull + 1 Squat clean

1 x Clean Pull + 1 x Squat Clean (8 Minute emom)

“Primer”

Start light and build to a moderate weight.

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

Build how you like but keep it safe.

Hang Power Clean (Increasing Rep 10 MIN EMOM)

MINS:

1- 1 Rep

2- 2 Reps

3- 3 Reps

4- 4 Reps

5-5 Reps

6 -6 Reps

7-7 Reps

8- 8 Reps

9- 9 Reps

10-10 Reps

* Barbell Hang Power Clean Cycling.

Chose one of the below weight, the heaviest being RX.Going unbroken in each set is also RX, if you don’t go unbroken, its not completed as RX.

Elbows MUST finish in front of the body and stand each rep up to full extension before the bar comes off your shoulders.

Weights:

70/50 (RX)

60/40

50/35

40/30

35/25

(55 total reps)