CrossFit Inventive – Olympic Weightlifting

Warm-up

T-Spine 1:00 on Roller

Puppy Dog Pose 1:00 Roller

Frog 1:00

Couch 1:00 e/s

Banded Ankle 0:30

10 x 90/90 Banded Pulls

10 Banded Pass throughs

10 OHS

Barbell:

10 Snatch Shrugs

3 Snatch high pulls

3 Power Snatch

3 OHS

3 Snatch

Muscle Snatch (EMOM 8 x 2 reps(drop reset)

Snatch Pull + Snatch (E90 8)

Moderate weight

Can be power or squat snatch

Metcon (Time)

SNATCH LADDER

10-8-6-4-2

40/25

50/30

60/35

70/40

80/45
Scale weight as needed.

8 Min cap