CrossFit Inventive – Olympic Weightlifting
Warm-up
Prep:
10 x 10m Shuttle Runs
4 Laps side skips
2 Laps High Knees
2 Laps Butt Kicks
10 Scorpions F/B
30s Lower Back/Hipflexor e.s
1:00 Frog
30s Front Rack
30s Wrist
——
3 Rounds
Half Kneeling Bottoms Up-KB Press e.s
—
Barbell
10 Good Mornings
3 Clean High Pulls
3 Muscle Cleans
3 Hang Power Cleans
5 Front Squats
3 Push Jerks
3 Split Jerks
—
Jerk Drive + Split Jerk
EMOM 8:
Building enough to feel the bar floating off the shoulders through the hip extension.
Low Hang Clean
3 Reps…
Standing the bar to full extension then returning to just below knee height.
Rep 1: 2s Pause Below Knee, complete the rep.
Rep 2: 3s Pause in the catch
Reps 3: @normal speed
Building enough to challenge each position.
1 Power Clean & Split Jerk 1 Squat Clean & Split Jerk
every 90s x 7 Sets.
Building safely throughout.
