CrossFit Inventive – Olympic Weightlifting
Warm-up
PVC:
10 PASS THROUGHS
10 PASS AROUNDS
10 OHS
10 SNATCH BALANCE
—
1 LAP INCHWORM 1 PUSH-UP
1 LAP SPIDERMAN LUNGE
1:00 SQUAT HOLD (KNEES OUT)
BANDED ANKLE MOBILITY 0:30 E/S
—
1:00 T-SPINE PLATE HOLD
—
BARBELL:
2 SNATCH HIGH PULLS
2 HANG SNATCH HIGH PULLS
2 POWER SNATCH
2 HANG POWER SNATCH
2 OHS
2 HANG SQUAT SNATCH
2 SQUAT SNATCH
1 Snatch High Pull 1 Power Snatch 1 Hang Snatch High Pull 1 Hang Power Snatch (Go E90 x 7)
Working On Consistent Power Position explosive Hips, Shrug and Pull.
Keep Bar Path Tight To Body.
1 Hang Power Snatch 1 Power Snatch 1 Hang Squat Snatch 1 Squat Snatch (Go E90 x 7 Sets)
Complex.
Holding the barbell Throughout.
If you can’t squat snatch, double up on the Powers.
Snatch (EMOM 7)
Can Be Squat or Power.
Building over the 7 sets as you like.
