CrossFit Inventive – Olympic Weightlifting
Couch Stretch 1 min e/s
Frog Stretch 2 mins
Banded Ankle MOB 30 e/s
Wrist Front/Back 30 e/s
Front Rack Stretch 30 sec
20 scorpions Front Back
30 Sec Lower back/Hipflexor
10 Wrist Rotations
5 Front Squat
3 High Hang Power Cleans
3 High Hang Squat Cleans
1 High Hang Power Clean 1 High Hang Squat Clean 1 Low Hang Power Clean 1 Low Hang Squat Clean (On Every Minute x 6 )
Work at a moderate weight all the way through focusing on fast hips, pulling under the bar fast, receiving with high elbows.
1 High Hang Power 1 Hang Power 1 High Hang Squat Clean 1 Hang Squats Clean (On every 90 sec x 8)
– High Hang from the pockets
– Hang from the top of the knees
Build to a heavy single of this complex, but make sure the high hang remains high hang.
Beginners, stay light and focus on weight.
Hang Clean (10 Mins to establish a 5RM)
This can be power, squat or a mix.