CrossFit Inventive – Olympic Weightlifting
Warm-up
2:00 machine
10 Leg Swings F/L
10 Scorpions
30s Lower Back Hipflexor e.s
30s Spiderman Lunge Hold
30s Front Rack
30s Wrist
—–
4 Laps Halo Crab Walks
10 Halo Air Squats
Barbell
10 Wrist Rotations
3 Front Squats 3s pause in bottom
3 Hang Power Cleans
3 Power Cleans
3 Squat Cleans
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Dead Stop Front Squat
Build to a Heavy Single in 12 minutes.
Squat from The rig at below Parallel.
Squat Clean
2 Reps:
Rep 1: 3 Sec Pause in the bottom of rep one.
Rep 2: @normal speed. Get out of the bottom fast.
3 Hang Power Cleans + 3 Power Cleans
Barbell Cycling
Go Every 2:00 x 6 Sets
Build safely. Hold onto the barbell throughout for the rep to count.