CrossFit Inventive – Olympic Weightlifting
Warm-up
Foam Roll Lats 1:00 e.s
T-Spine On Roller 1:00
Puppy Dog On Roller 1:00
Couch 1:00 e.s
Squat Hold 1:00
Active Spiderman + 5 Int/Ext Rotations e.s
—-
RED BAND:
10 Pull aparts
10 Pass Throughs
10 OHS
—
BARBELL
3 Clean High Pulls
3 Muscle Cleans
3 Power Snatches
3 Hang Power Snatches
3 OHS
3 Squat Snatches
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Snatch High Pull Muscle Snatch
EMOM 8:
Build heavy enough to test the muscle snatch position.
3 Position Power Snatch + 1 Power Snatch
Go Every 90s x 7 Sets.
– 2 sec pause below the knee
– 2 sec pause above the knees
– 2 sec pause in the receiving position
Followed by 1 Power Snatch @normal speed.
Build only heavy enough to test the pause positions but your’e still able to hold them for 2s each.
3 Power Snatch 2 Squat Snatch 1 Hang Squat Snatch
Go Every 2 Minutes x 6 Sets.
Holding onto the bar for the entire lift.
If you can’t squat snatch, get as low as you can safely.