CrossFit Inventive – Olympic Weightlifting
Warm-up
Prep
PVC :
10 Pass throughs
10 Pass arounds
10 OHS
10 Snatch Balance
10 Zotts Press
—-
Mobility
Frog 2 mins
Table Top 30s
Samson + Tircep 30s e.s
Pike Stretch 30s (press face to feet)
30 Calf Pumps
—
Barbell
10 Good Mornings
3 Snatch High Pulls
3 Muscle Snatches
3 Power Snatches
3 OHS
3 Snatch Balance/Low as possible
—
Snatch Balance
EMOM 10 x 1 Rep
keep this “LIGHT” and fast.
using this as a mobility lift.
If you can’t get into a full squat, practice pushing your depth to a safe limit. Stay on a pvc if needed.
No heros needed!
Snatch High Pull + Muscle Snatch
Build To a Heavy Single in 10-12 mins
You can drop reset if you wish.
Power Snatch
Barbell Cycling – Power Snatches
EMOM 12 mins of;
Min 1-4 – 5 x Touch and Go Power Snatches
Min 5-8 – 3 x Touch and Go Power Snatches
Min 9-12 – 1 x Power Snatch @ Challenging Load
Use the same load for each block, E.G: (must be TNG reps)
Mins 1-4: 50/35kgs
Mins 5-8: 60/40kgs
Mins: 9-12: 70/47.5kgs
Record Last 4 singles Load