CrossFit Inventive – Olympic Weightlifting
Warm-up
Frog 2:00
Couch 1:00 e/s
T-Spine Accumulate 2:00 minutes Hold SmaLL Plates.
Banded Ankle Mobility 0:30 e/s
30 Banded Good Mornings
30 Banded Pull-aparts
10 Baned OHS
Barbell:
3 Power Snatch
3 OHS
3 Snatch Balance
3 Squat Snatch
—
Snatch Balance (EMOM X 2 REPS)
“Primer”
Building where possible.
3 Position Hang Squat Snatch (Every 90 x 7)
P1: High Hang
P2: Hang Above Knees
P3: Mid Shin Hang
Hang Power if need be.
Snatch
EMOM 8 x 1 Rep
Once Complete deduct 20% of your heaviest and complete:
3 x 3 TNG Snatch
Rest as needed Between sets.