Olympic Weightlifting – Wed, Mar 27

CrossFit Inventive – Olympic Weightlifting

Warm-up

Foam Roll Lats 1:00 e.s

Mobility

Puppy Dog On Roller 30s

Twisted Cross 30s e.s

Spiderman 30s e.s

Squat Hold 30s

—

Activation

4 Laps Halo Crab Walks

10 Halo Air Squats

—

Barbell

3 Snatch High Pulls

3 Power Snatches

3 OHS

3 Snatch Balance

3 Squat Snatches/Power If needed

3 Hang Squat Snatches/HP If needed.

—

Snatch Balance

EMOM 8 x 2 Reps

Focus is light & Fast. Not Heavy!!

Snatch

Build to a Heavy 3 Rep

Then -10% and complete a further 3 x 3 TNG Snatches.

1 Power Snatch + 1 Hang Snatch

EMOM 10

Building Safely Throughout.

The Hang Snatch can be Power or Squat Snatch.