CrossFit Inventive – Olympic Weightlifting
Warm-up
1 Min Machine
Plate Squat Mobility:
30s Deep Squat
5 x 1 Inch Lift 3s Pause.
3 x Half Squat 3s pause + Full Squat.
3 x Full Rang Of Motion Squats
(Holding 10/5kg Plate Throughout.
—
Elevated Glute Hold 1 min e.s
Frog 2:00
PVC Front Rack 30s
PVC Scap Protraction 30s e.s
Wrist 30s
—-
Barbell:
Tall Clean
EMOM 8:
x 2 Reps.
Focus is on fast turn over, not heavy loads.
1 x Power clean + 1 x Squat clean
GoE90s x 6 Sets:
Pause Lifting.
Pause 2s Below The Knees
Pause 2s Above The Knees
Pause 2s In Receiving Position
+ 1 TNG Squat Clean with 3s Pause In Bottom Position.
* Choose one moderate Load for all 6 sets.
Save your strength for the last block today.
Squat Clean
EMOM 10:
4 Sets – 2 x Power Cleans + 1 Squat Clean.
3 Sets – 1 Power Clean + 1 Squat Clean.
3 Sets – 1 Squat Clean.
