CrossFit Inventive – Olympic Weightlifting
Warm-up
2 min machine
30 sec Spiderman lunge (rotation) e/s
30 sec Lower bak/Hipflexor e/s
30 Sec Twisted Cross e/s
30 Sec Puppy Dog Pose
——-
PVC
10 Pass Throughs
10 Pass arounds
10 OHS
10 Snatch Balance
2 Laps Overhead Walking Lunges (Active Shoulders)
—–
Barbell
2 Snatch High Pulls
2 Lower hang Power Snatch
2 Power Snatch
2 Snatch Grip push Jerks
2 OHS
2 Squat Snatch
1 Power Snatch 1 Snatch Grip Push Jerk 1 Low Hang Power Snatch (GOE-Min x 8 )
Power Snatch: Floor
Snatch Grip Push Jerk: Back Rack
Low hang PS: Below Knees
*Complete these 3 Reps Unbroken.
*Maintain Quality
*Aim for Strong lock-out and stable overhead position that will carry into each lift.
1 x Power Snatch + 1 x Overhead Squat + 1 x Squat Snatch (EMOM 10)
Build over the minutes how you like. keep focused on Quality.
Stay light 7 focus on Form if your a beginner.
Hang Power Snatch (Barbell cycling Waves GoE90 sec x 9 sets)
All sets must be unbroken:
Wave 1:
9-8-7
Wave 2:
6-5-4
Wave 3:
3-2-1
Choose weights for each set that you can do unbroken, building into a heavy single in the last set.
