CrossFit Inventive – Olympic Weightlifting
Warm-up
2 Minute Bike
Puppy Dog on Roller 1:00
T-Spine On Roller 1:00 (Hold light Plates)
Frog 2:00
Couch 1:00 e/s
Squat Hold 0:30
Ankle Mobility 0:30 e/s
——–
PVC:
Pass Throughs x 10
Pass Arounds 10 e/w
OHS x 10
Snatch Balance x 10
—–
Barbell:
3 Snatch High Pulls
3 Power Snatch
3 OHS
3 Snatch Balance
3 Squat Snatch
—–
Snatch Balance (8 Sets 2 Reps)
Build or Stay Light and focus on Form and depth.
3 Position Power Snatch + 1 Power Snatch (Go Every 90 x 7)
3 Positions:
2 Sec Pause Below Knee
2 Sec Pause at Mid Thigh
2 Sec In Receiving (Catch)
+ 1 Power Snatch @normal speed. Feel those 3 positions during normal speed.
1 High Hang Snatch 1 Hang Snatch (Go Every 90 x 7 Sets)
Aim to Squat both movements. Power or get as low as possible if need be.
High Hang- From Pockets
Hang – From Above Knees