CrossFit Inventive – Olympic Weightlifting

Warm-up

Frog Stretch 2 mins

Glute Stretch 30 sec each Side

Front Rack Stretch 30 sec

Puppy Dog Pose 30 seconds

Wrist Stretch 30 sec Front/back

Banded Ankle Mobility 30 sec each side

———

Barbell:

10 Wrist Rotations

5 Front Squats

3 hang Muscle cleans

3 hang Power cleans

3 power cleans

3 squat cleans

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2 Muscle Cleans 1 Mid Hang Power Clean 1 Power Clean (On Every 90 Sec x 7 )

‘Primer’

– No Pause on the Muscle Clean (Shrug/Fast Elbows)

– 2 sec pause in the dip position in the Mid Hang Power Clean + 2 sec pause in the catch.

– 1 Power Clean (normal speed) focusing on hitting that mid thigh position.

1 Squat Clean 1 Hang Squat Clean 1 Front Squat 1 Power Clean 1 Hang Power Clean 1 Front Squat (On every 2 mins x 6)

Build to heavy safe Single or stay light to moderate and focus on Form.

Go: 0:00

Finish: 10:00

Metcon (AMRAP – Reps)

1 Clean On Every 10 Seconds: x 20 Sets

This Can Be Power or Squat Clean.

Weights

80/60

70/55

60/40

50/35

40/30

30/25