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
——
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
