CrossFit Inventive – Olympic Weightlifting
Warm-up
Couch 1:00 E/S
Frog 1:00
Twisted Cross 0:30 e/s
Table Top 0:30
PVC:
Pass Through x 10
Pass Arounds x 10 e/w
10 OHS
2 Sets:
10 PVC Prone Pass Throughs
10 Banded Press e/s
————-
Barbell:
4 Snatch Grip Push Jerk
4 Snatch Grip Deadlifts
4 Snatch High Pulls
2 High Hang Snatch
2 Hang Snatch
2 Power Snatch
——-
Snatch Grip Deadlift + Snatch High Pull + Power Snatch (EMOM 7 )
PRIMER
USE THIS EMOM TO ESTABLISH OUR KEY POSITIONS AND BAR PATH.
SNATCH FGRP DEADLIFT- DRAW BAR TO HIP CREESE AND STAND
– SNATCH HIGH PULL- FAST OUT OF THE HIP CREESE ELBOWS HIGH, BAR PATH TIGHT TO THE BODY
POWER SNATCH- FOLLOW THROUGH THE ABOVE 2 MOVEMENTS, FAST TURNAROUND INTO THE RECEIVING POSITION (CATCH) . STAND BAR TO FULL EXTENSION.
1 High Hang Snatch 1 Hang Snatch (EMOM 7 )
Working 2 positions in the Hang.
High Hang- From The Hip Creese.
Hang Power- From The Top Of The Knees
Working at a Moderate Weight Only. This Is a technique session.
1 Power Snatch + 1 Hang Snatch (EMOM 7)
Working on putting or main two movements of today together.
Power Snatch & Hang Power Snatch
. Build to a safe weight were you are performing sound technique.
