CrossFit Inventive – Olympic Weightlifting
Warm-up
Frog 2:00
Couch 1:00
3 x 30 sec T-Spine Stretch on Roller/Hold 1.5-2.5kg Plates
Rest 15 sec
Ankle Mobility 1:00 e/s
——-
30 Banded Pull Apart
10 PVS Pass Throughs
10 PVC OHS
10 PVC Snatch Balance
——–
Barbell:
5 Good Mornings
2 Snatch High Pulls
2 Power Snatch
2 Hang Power Snatch
2 OHS
2 Snatch Balance
2 Squat Snatch
2 Hang Hang Squat Snatch
Snatch Balance (“Primer”)
From The Rig
EMOM 8
Build Only Moderately.
Focus on getting in and out the Bottom tight and fast.
3 Position Hang Squat Snatch (Go Every 90 x 7 Sets)
Position 1 – High Hang (From The Pockets)
Position 2 – From Above The Knees
Position 3 – From Bellow the knees (Mid shin, off the ground.
Build enough to challenge each position safely.
Metcon (Time)
“Snatch Volume”
10 @40/30
8 @50/35
6 @60/40
4 @70/45
2 @80/50kg
Cap 12:00
“For Time”
Change your own weights.
If these weights don’t suite you. Adjust your weight according to your ability.
Reps Can Be Squat, Power or Mixed.