CrossFit Inventive – Olympic Weightlifting
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Warm-up
– Couch 1:00 e/s
– Squat Hold 1:00
– Spiderman 0:30 e/s
– Elevated Front Rack 1:00
– Wrist 0:30
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ACTIVATION
4 Laps Halo Crab Walks
20 Banded Press 10 e/s
—-
BARBELL:
10 Barbell Good Mornings
10 Wrist Rotations
5 Front Squats
3 Push Jerks
3 Split Jerks
2 Power Cleans
2 Squat Cleans
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1 Hang Clean High Pull 1 Hang Power Clean (EMOM 8)
Working on the Pull strength after aggressive hip extension & shrug.
1 Pausing Power Clean 1 Power Clean 1 Pausing Push Jerk 1 Push Jerk (7 x 1)
GOE90s
Pausing Power Clean:
2s Pause Below Knees
2s Pause In Catch
+ 1 @Normal Speed.
Pausing Push Jerk:
2s Pause in Catch + 1 @Normal Speed.
3 Cleans + 2 Front Squats + 1 Jerk (7 x 1)
Cleans can be Power Cleans or Squat Cleans.
Jerk can be Push Jerk or Split Jerk.
GOE2MINS x 7 Sets
