CrossFit Inventive – Olympic Weightlifting
Warm-up
Medball T-Spine Stretch 3 x 30 sec/15 Rest
Puppy Dog Pose
30 Sec Spiderman Lunge Hold with rotation E/S
Glute Stretch 30 E/S
30 Red Banded Pull aparts
10 Pass throughs
10 Overhead Squats
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Barbell:
3 Snatch High Pulls
3 hang snatch high pulls
3 Power Snatch
3 Hang power snatch
2 Power Snatch 2 Hang Power Snatch (On Every 90 x 6 Sets)
Build over the corse of the 6 sets where possible. Focus is always From before weight.
Power Snatch (10 mins to build to a safe but heavy single)
Metcon (AMRAP – Reps)
0:00-30
Max Rep Power Snatch Cycling @40/30kg
Rest 30-1:00
Then:
1:00-1:30
Max Rep Hang Power Snatch Cycling
Rest 1:30-2:30 (1 min)
Then:
2:30-3:00
Max Rep Power Snatch cycling
Rest 3:00-3:30
Then:
3:30-4:00
Max Rep Hang Power Snatch Cycling