CrossFit Inventive – Olympic Weightlifting
Warm-up
Foam Roll lats 1:00 e/s
Green Band:
Tricep Shoulder 1:00 e/s
Pec 1:00 e/s
Frog 1:00
Glute 0:30 e/s
—-
Activation
20 Banded Pull Aparts
10 Pass Throughs
10 barbell Good Mornings
3 Snatch pulls
3 Power Snatch
3 Hang Power Snatch
Snatch Pull (EMOM 7:)
2 DROP RESET REPS
Build to a heavy Drop Reset Double.
Focus on initial set up. Guide bar in to position One following through with explosive hips and aggressive shrug.
Reach Full extension at the hips.
Pausing Power Snatch (EMOM 7:)
Pause Position 1 – 2 Seconds Above Knees
Pause Position 2- 2 Seconds at Hip Crease
Pause Position 3 -2 Seconds in Receiving (Catch)
Building only heavy enough to challenge holding each position.
2 Power Snatch 2 Hang Power Snatch (Go Every 90 Sec x 7)
Start 0:00-9:00
This is complex. Hold onto the bar. Touch and Go the Power Snatch straight into our Hang Power Snatch. Reseting in The hang Position if need be.
Our Technique Snatching above should set us up for quality of Movement.
Build weight safely.
