CrossFit Inventive – Olympic Weightlifting

Warm-up

Foam Roll

Lats

Legs

Puppy Dog Pose on Roller 1:00

Twisted Cross 0:30 e/s

Wrist 0:30

Frog 2:00

Couch 1:00 e/s

—–

Barbell:

10 wrist rotations

5 Front Squats

3 Power Power Cleans

3 Squat Cleans

3 Push Jerk

3 Split Jerks

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1 Round of first complex

1 Pausing Power Clean 1 Power Clean 1 Pausing Push Jerk 1 Push Jerk (Go Every 90 x 7)

*Pause 2 second in the catch position of the 1st clean and the 1st jerk.

Light-Moderate weights only.

– Lets get comfortable in the catch.

– Knees out and hips back. Elbows high.

1 Power Clean & Push Jerk + 1 Squat Clean & Split Jerk (Go Every 90 x 7)

Build over the course of the 7 sets if you wish. Good technique is required throughout.

Power Clean (Clean Waives: 5-4-3/5-4-3/5-4-3)

Building to a heavy 3 over the 11 min emom.

Can be power or squat clean.

EMOM

MIN 1 – 5

MIN 2 – 4

MIN 3 -3

MIN 4 REST

MIN 5- 5

MIN 6 – 4

MIN 7 – 3

MIN 8 – REST

MIN 9 – 5

MIN 10 – 4

MIN 11 – 3