Olympic Weightlifting – Wed, Dec 14

CrossFit Inventive – Olympic Weightlifting

View Public Whiteboard

Warm-up

5 Minutes Foam Rolling

—

Puppy Dog on Roller 1:00

Front Rack 30s

Wrist 30s

Banded Lower Body

——

ACTIVATION

Bottoms up KB Carry 2 x 20m each side

10 Single KB RDL’sEach Side

10 Single Leg Body Weight Glute Bridges e/s

—-

BARBELL

10 Good Mornings

10 Wrist Rotations

3 Clean High Pulls

3 Muscle Cleans

3 Power Cleans

—

1 Clean High Pull 1 Muscle Clean

EMOM 10 x 1

Build heavy enough to challenge your key positions.

3 Pausing Position Power Clean + 1 Power Clean

Go Every 90s x 7 Sets

3s Pause Below Knees

3s Pause Above Knees

3s Pause In Catch

Into:

1 Touch N Go Power Clean @ Normal Speed.

Building heavy enough so you can hold the pause in each position.

Power Clean (1 x 1)

Build To A1RM

[10-12 Minutes]