CrossFit Inventive – Olympic Weightlifting
Warm-up
T-Spine 1:00 on Roller Holding 1.25-2.5kg plates.
Puppy Dog Pose on Roller 1:00
Frog 2:00
Couch 1:00 e/s
———-
ACTIVATION
20 BANDED PULL-APARTS
10 PASS THROUGHS
10 OHS
—–
BARBELL:
10 Barbell Good Mornings
3 Hang Muscle Snatch
3 High Hang Pulls
3 Hang Power Snatch
3 OHS
3 Squat Snatch or Power
Hang Muscle Snatch (EMOM 8:)
Stand Tall.
Explode & Pull from any position above the knees making sure to muscle the snatch, not drop under.
Build as long as you can keep muscling the Hang Snatch.
1 Hang Snatch High Pull + Hang Snatch + Snatch (GOE 90 x 7)
Hang Snatch High Pull- From Above The Knees.
Hang Snatch- Can Be Power or Full.
Snatch- Touch & Go from the floor. Can Be Power or Squat Snatch.
What ever it takes to get under the bar safely.
Hang Power Snatch
10 Minutes to build to a 5RM