CrossFit Inventive – Olympic Weightlifting
Warm-up
Banded Shoulder Mobility
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Spiderman 0:30 e/s
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PVC:
30 Banded Pull aparts
10 Press E/S
10 Pass Throughs
10 Pass Arounds e/w
10 OHS
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Barbell:
3 Snatch High Pull
3 Muscle Snatch
3 Power Snatch
3 Low Hang Power Snatch
3 Hang Power Snatch (Above Knee)
Muscle Snatch (EMOM 8)
Short Turn around on the rest. Build to the point where you are working hard but still muscling the weight.
Power Snatch (GO E90 SEC x 7)
Working 3 Posiitons
1 – Power.
2 – Hang From Above The Knee.
3 – Low Hang (Mid Shin)
– Build enough so you can challenge each position over the last few sets.
– Each movement flows.
– Make sure to find each position consistently as you build in weight.
1 Power snatch + 2 Hang power snatch (GO E90 x 7)
Build Safely over the 7 sets. Or stay light to moderate and focus on form.
Hang Power can be from anywhere above the knees.
