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
