CrossFit Inventive – Olympic Weightlifting
Warm-up
T-Spine Stretch on roller 1:00
Hold 1.25/2.5kg plates in each hand, make sure there is no aggressive arching in your back.
Puppy Dog Pose on Roller 1:00
Frog 2:00
Couch 1:00 e/s
Ankle Mobility 0:30 e/s
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30 Banded Pull aparts
10 Pass Throughs
10 OHS
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Barbell:
3 Snatch Pulls
3 Power Snatch
3 OHS
3 Snatch Balance
3 Squats Snatch
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Snatch Pull
10 Mins to Build to a Heavy Double. Aim to go 5-10kg past your current 1RM weight.
Snatch Balance (EMOM 10:)
10 Minutes to Build to a safe double
1 x Power Snatch 1 x Below Knee Hang Snatch+ 1 Snatch (Go E 2:00 x 7)
Building only if technique allows.
– Snatch From Below the Knee can finish in Squat or Power snatch.
Last Snatch can be Squat or Power.
