CrossFit Inventive – Olympic Weightlifting
Warm-up
Frog 2:00
Couch 1:00
Lower Back/Hipflexor 0:30 e/s
Front Rack 0:30
Twisted Cross 0:30 e/s
Wrist 0:30
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ACTIVATION
4 Laps Halo Glute Bridges
4 Laps Bottoms Up KB Carry
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Barbell:
10 Good Mornings
10 Wrist Rotations
5 Front Squats
3 Clean Pulls
3 Power Cleans
3 High Squat Cleans
3 Squat Cleans
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Clean Pull (5 x 3)
AllSets @same weight.
Heavy enough to challenge power position.
High-Hang Clean (5 x 3)
Light To Moderate Weights. Focus on fast turn over in elbows and pulling under bar fast.
Get elbows up to avoid injury!!!
Squat Clean (1 x 1)
Testing
