CrossFit Inventive – Olympic Weightlifting


Frog Stretch 2 mins

Couch stretch 1 min e/s

Wrist stretch

Banded ankle mobility

Banded Tricep/Pec 1 min e/s



10 wrist rotations

5 front squat

5 power clean

5 hang Power clean

3 squat clean

3 hang squat clean Thrusters


1 round of complex

1 Power Clean 1 Hang Squat Clean 1 Hang Squat Clean Thruster (Go E90 SEC x 7 sets)


stay light to moderate

1 Squat Clean + 1 Hang Squat Clean Thruster (ONE90 x 7 sets)

Build to a Safe heavy single if you wish.

Form before weight.

Metcon (AMRAP – Reps)

5 min AMARAP

“Max Power/Squat Clean”

RX= 100/70kg
Chose a weight that forces you to drop reset reps. Aim for no more than 15 sec rest between reps.

Good luck.

Can be power or squat. Mix it if need be.