CrossFit Inventive – Olympic Weightlifting
Warm-up
Green Banded Shoulder Mobility
Couch 1:00 e/s
Frog 2:00
Table Top 0:30
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ACTIVATION
20 Halo Glute Bridges
20 Banded Pull aparts
10 Pass Throughs
10 OHS
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Barbell:
2 Snatch High Pulls
2 Power Snatch
2 OHS
2 Squats snatch
2 High Squat Snatch
*Aim to get as low as possible if you can’t squat snatch.
Snatch High Pull (EMOM 6: All sets performed at Light Weight)
– Focus on keeping the bar close and squeezing the glutes as the bar passes the hip and travels up to the finish of each high pull.
– Reps do not need to be completed touch and go. Take your time here and aim for picture perfect form.
Power Snatch (EMOM 8 x 2 reps)
– Reps do not need to be completed touch and go. Feel free to drop from the top and reset between.
– Build safely.
3 Power Snatch 2 Squat Snatch 1 Hang Squat Snatch (GoE 90 Sec x 8 )
– Building over the 8 sets safely.
– Stay light & focus on form if need be.
– If you cannot squat snatch, stick to power movements throughout.
– Working on Grip strength and holding a solid position through-out this complex. This complex is unbroken reps.
– Keep feet balanced. Catch Tight. Lock elbows out fast.