CrossFit Inventive – Olympic Weightlifting
Warm-up
T-Spine 2 x 30 sec 15 rest
On Roller Holding Barbell in Snatch Grip
Frog 2:00
Ankle Mobility 1:00 e/s
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Activation
20 Banded pull-aparts
10 Pass throughs
10 press e/s
10 OHS
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BARBELL:
3 Snatch High Pulls
3 Muscle Snatch
3 Power Snatch
3 Overhead Squats
3 Hang Power Snatch
3 Hang Squat Snatch/Power if need be.
Muscle Snatch
10 Minutes to Work to a heavy drop reset double.
Working on the upper body pulling strength.
1 Power Snatch 1 Hang Power 1 Snatch 1 Hang Squat Snatch (Go Every 90 x 7 )
Power Snatch – From The floor, catch above parallel.
Hang Power Snatch – Pull from anywhere above the knees, catch above parallel.
Hang Squat Snatch – Pull from anywhere above the knee, catch in full squat. Hang Power again if you can’t get into full squat position.
Hang Snatch (Go Every 90 x 7)
Build to a heavy safe double Hang Snatch.
These can be Hang Power, Hang Squat or what ever it takes to complete the reps.
Stay Light & focus on form if you don’t want to build.