CrossFit Inventive – Olympic Weightlifting
Warm-up
Foam Roll Lats 1:00 e/s
Puppy Dog Pose on Roller 1:00
Table Top 0:30
Frog 2:00
Couch 1:00
2 Rounds:
10 x 9090 banded mobility
10 Banded OHS
—
Barbell
3 Snatch Deadlift
3 Snatch Pulls
3 Power Snatch
3 OHS
3 Snatch Balance
Snatch Balance + Overhead Squat (EMOM 6)
Use Dowel If Mobility is restricted
Stay Light, focus is speed under the bar.
Active Shoulder throughout.
2 Snatch Deadlift 2 Snatch Pulls 1 Power Snatch 1 Snatch (EMOM 8)
Build To a Moderate weight in this complex.
Power Snatch (Week 3 Drop Reset Triples GoE 90 x 6)
Build to a heavy triple or stay light to moderate and focus on form.
