CrossFit Inventive – Olympic Weightlifting
Warm-up
Frog Stretch 2 mins
Couch Stretch 1 min e/s
Glute stretch 30 sec e/s
Twistd Cross 30 sec e/s
Puppy Dog Pose 30 sec
Wrist Stretch 30 sec
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Barbell:
10 Wrist Rotations
10 Good Mornings
3 Clean High Pulls
3 Power Cleans
3 Hang High Pulls
3 Hang Power Snatch
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1 Clean High Pull 1 Power Clean 1 Hang Clean High Pull 1 Hang Power Clean (‘Primer’ On every 90 sec x 8)
Stay on a moderate weight for this piece. make sure to be consistent with your contact points on the Power position. Lets get the barbell up around chest height on the Pulls!
1 Power Clean 1 Hang Power Clean 1 Power Clean 1 Hang Power Clean 1 Power Clean 1 Hang Power Clean (On every 90 sec x 8)
BUILD TO A HEAVY SINGLE IF YOU WISH. THIS IS CLASSES AS ONE REP. DO NOT RELEASE THE BAR UNTIL LAST POWER CLEAN
