CrossFit Inventive – Olympic Weightlifting
Warm-up
Frog Stretch 2 mins
Couch Stretch 1 min e/s
Ankle Mobility 30 secf e/s
———
Banded Tricep Distraction 1 min e/s
Wrist Stretch 30 F/B
——–
Activation
2 Rounds
Bottoms up Kettlebell carries 10m E/S
5 Goblet Squats 1 sec Pause in Bottom.
Single Arm KB-Overhead Carry 10m E/S
———
Barbell
10 Wrist rotations
10 Good Mornings
5 Front Squats
2 Power Cleans
2 Hang Power Cleans
2 Squat Cleans
2 Hang Squats Cleans
2 Split Jerks
——-
1 Round of Starting Complex.
1 Power Clean 1 Squat Clean 1 Hang Power Clean 1 Hang Squat Clean 1 Split Jerk (On E90 x 8 Sets)
Clean and Jerk (1 rep emom x 10)
Starting from an empty Bar build to a heavy single.
Beginners stay light and focus on Form.
Clean can be Squat or Power, lets focus on Split Jerk
