CrossFit Inventive – Olympic Weightlifting
Warm-up
Couch 1:00 e.s
Ankle Mobility (Use Abmat)
Active Spiderman + 5 Rotation e.w
Front Rack 30s
Table Top 30s
Wrist 30s
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ACTIVATION
2 Laps Halo Crab Walks
2 Laps Monster Walks (1 Forward/1 Backwards)
5 Halo Air Squats 3s Hold In Bottom
—
Barbell
10 Good Mornings
10 Wrist Rotations
5 Front Squats
3 Clean Pull
2 Tall Cleans
2 Hang Power Cleans
2 Power Cleans
2 Squat Cleans
—
1 Round of 1st Complex
—
1 Tall Clean + 1 Hang Power Clean + 1 Power Clean
10 Sets.
Same as yesterday’s Snatch Complex.
EMOM Rounds 1-6
Go E90s Rounds 7-10
This is a light load complex. (Technique)
Clean Pull
[12-15 Mins Max]
2 Sets 3 Reps @110% 1RM Clean
2 Sets 2 Reps @115% 1RM Clean
Drop Reset Each Rep.
Make Sure to include 3-5 Building Sets before your 110%
Record 115% Reps
Clean
EMOM 10: 1Squat Clean
Build Safely!!
KEEP THIS LIFT SAFE!!!!!!!
