CrossFit Inventive – Olympic Weightlifting
Warm-up
Green Banded Shoulder Mobility
Banded Ankle Mobility
Fog Stretch 2:00
Lower Back/Hi[flexor 0:30 e/s
——-
RED BAND:
20 Pull aparts
10 Pass Throughs
10 Press e/s
Barbell:
3 Snatch High Pulls
3 Muscle Snatch
3 Power Snatch
3 OHS
3 Snatch Balance
3 Squat Snatch
Muscle Snatch (3-3-3-2-2-2)
Lets keep working on that upper body pulling strength.
NO Dropping under the weight.
Follow the rep range above. Reps don’t have to be Touch & Go.
Build enough so that your working hard with good form.
3 Power Snatch 2 Squat Snatch 1 Hang Squat Snatch (Go Every 90 x 7)
Working on grip strength through this complex. First 5 reps have to be touch & Go. The last hang can be from anywhere above the knee.
If you can not Squat Snatch complete 5 Power Snatch + 1 Hang Power. Still making progress through volume.
Build as you wish. Keep it safe.
Snatch (EMOM 8 x 1 Rep)
This will be a test after the last lift. Focus on a good set up, keep tight and be confident.
Build to a heavy, Safe Single.
If you don’t wish to build to a heavy, stay at the weight you choose and focus on technique.
