CrossFit Inventive – Olympic Weightlifting
Warm-up
Banded Shoulder Mobility
Spiderman 1:00
Glute 0:30
Lower Back/Hipflexor 0:30
——–
PVC:
Pass Throughs x 10
Pass Arounds x 10 E/W
OHS x 10
Push Jerk from behind Neck x 10
—-
Barbell:
10 Good Mornings
2 Snatch High Pulls
2 Power Snatch
2 Hang Power Snatch
1 Snatch High Pull + 1 Power Snatch (“Primer” Moderate weights only. )
EMOM 7
3 Position Power Snatch + 1 Power Snatch (Go Every 90 x 7)
3 Position Power Snatch
Set-up:
Grip bar where the barbell rests at approximately hip level when standing with straight arms.
Utilize a hook grip.
Set feet under hips.
Look straight ahead.
Back Flat.
Execution:
Snatch grip deadlift the bar to the hips.
Position 1: Power snatch from the high hang by utilizing a shallow dip and keep the torso vertical.
Position 2: Power snatch from above the knees, shoulders should be over the bar.
Position 3: Power snatch from the floor.
All reps are power snatches.
Follow through with 1 more power snatch at normal speed.
Metcon (Weight)
Power Snatch Cycling
On The 3:00 x 5 Sets:
15-12-9-6-3 Unbroken Reps.
*Athletes choice on weights. can Build or stay the same across all sets.
* If you break, your score will be zero for that set.
* Score is the total weight lifted over the 5 set.
