CrossFit Inventive – Olympic Weightlifting
Warm-up
Frog 2:00
Couch 1:00 e/s
Ankle Mobility 0:30 e/s
3 x 30 on/30 off. T-Spine Barbell Snatch Grip on Roller.
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20 Banded Pull-aparts
10 Pass Throughs
10 OHS
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Barbell
10 Good Mornings
3 Snatch High Pulls
3 Power Snatch
3 OHS
3 Hang Squat Snatch
3 Squat Snatch
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1 Round Of Starting Complex
3 Position Power Snatch + 1 Power Snatch (Go E90 x 7)
2 Sec Pause Below Knee
2 Sec Pause at Pockets.
2 Sec Pause Receiving Position (Catch)
One more Power Snatch @ Normal Speed.
If you can’t hold the pause positions, you are lifting to heavy.
1 Hang Power Snatch 1 Power Snatch 1 Hang Squat Snatch 1 Squat Snatch (GOE90 x 7)
Holding onto the bar for the 4 movements.
If you can’t Squat snatch, repeat Powers.
Hang Snatch (10 Mins)
10 Minutes building to a Safe Double.
Stay Light & focus on form if you’r a beginner.