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
