CrossFit Inventive – Olympic Weightlifting
Warm-up
Foam Roll 5 mins
—
Mobility
Front Rack 30s
Wrist 30s e.s
Samson + Tricep 30s e.s
Deep Squat Hold 30s
Calf 20s e.s
30 Calf Pumps
—
Barbell
10 Wrist Rotations
5 Good Morning To Squat
10 RDL’s
10 Barbell Shrugs
3 Muscle Cleans
3 Hang Power Cleans
—
Muscle Clean
Build Top Heavy 3 Reps in 10 minutes.
Then…
GoE90s (together)
3 x 5 @90% of your heaviest 3 Reps.
RECORD 3 X 5 LOAD
Hang Power Clean
GO EVERY 75s x 10 SETS;
Build to a safe heavy 3 reps or stay the same load and focus on form.
Barbell RDL’s
Focus on pushing butt back and getting that tension in the hamstrings! This is not a regular deadlift. Should be all hamstrings!
4 x 10 @90% of your heaviest Hang Power Clean Triple.
Super Set With:
6 Max Height Box Jumps
Record RDL Load
