Announcements
Strict Pull Up workshop/extras kicks off next Monday 5th June 🙌🏼 lesss gooo
CrossFit Inventive – Olympic Weightlifting
Warm-up
Foam Roll 5 Minutes
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3 Minute Machine (Steady Pace)
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Frog 2 Minutes
Couch 1:00 e.s
Single Arm Front Rack On Upright 30s e.s
Wall Facing Wrist Mobility30s
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2 Rounds:
2 Laps Bottoms Up KB Carry e.s
5 Goblet Squats 2s Pause In Bottom
—
Barbell
10 Wrist Rotations
5 Deadlifts
5 Front Squats
3 Muscle Cleans
3 Hang Muscle Cleans (Top of Knees)
3 Power Cleans
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Muscle Clean + Hang Muscle Clean
EMOM 12x 1 Rep
Build Heavy enough to test the pull but don’t drop under.
No need to build every set as there is 12 sets.
Muscle Clean Benefits and Purpose
Improving your turnover . Reinforcing a close bar path. Encouraging a higher and more active pull. Reducing bar crash.
Power Clean
[19 minutes]
EMOM 2: 3 TNG (Light)
EMOM 2: 3 TNG Moderate
EMOM 5: 5 TNG @60%
EMOM 5: 3 TNG @70%
EMOM 5: 1 Power Clean @80%
*Record 5 x 1 @80%
Percentages are a estimate for you for these rep ranges. go off feel if you like.
The heart rate gets up with the short turn around. It’s not easy.