CrossFit Inventive – Olympic Weightlifting
Warm-up
Frog stretch 90 sec
3 x 30 sec T-spine Medball stretch, 15 rest
30 sec Table top stretch
———–
Activation
2 Rounds for Quality
15 Banded Pull Aparts
5 Snatch High Pulls
5 Hang Muscle Snatch
5 Snatch Grip Push Press
5 Overhead Squat
5 Drop Snatch
3 Muscle Snatches 2 Snatch Balances 1 High Hang Squat Snatch (On the 90 x 4 sets)
“Primer”
Technique only
Aim to stay around these percentages Set 1: 40% of 1RM Snatch
Set 2: 43% of 1RM Snatch
Set 3: 46% of 1RM Snatch
Snatch (On the 90 x 3 Touch & Go (6 sets))
working between 40-70% of 1RM
Aim to get as low under the bar as possible if you cannot get under the squats snatch.
Metcon (Weight)
Snatch ladder
10-8-6-4-2
Chose the weights that allow you to Touch and Go these reps. No TNG, NO REP
Record total weight lifted for all 5 Sets
EG:
10 @40, 8@50, 6@60, 4@70 2@80kg= 300kg Total
(12 min cap)
If you miss the cap, you miss the weight.