CrossFit Inventive – Olympic Weightlifting
Warm-up
T-spine 1:00 on Roller
Puppy Dog 1:00 On Roller
Table Top 0:30
Frog 2:00
Banded Ankle Mobility
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BANDED
Pull-aparts x 20
Pass Throughs x 10
OHS x 10
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BARBELL
3 MUSCLE SNATCH
3 OVERHEAD SQUATS
3 SNATCH BALANCE
3 POWER SNATCH
3 SQUAT SNATCH
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Snatch High Pull
Build Up & Complete 3 Sets 3 Reps at The same weight.
Build to the piont where it is challenging to get the barbell to chest height. Finish with elbows high and wide above the bar.
Rest as needeed between the three working sets.
1 Muscle Snatch 1 Overhead Squat 1 Snatch Balance (Go E90 Sec x 7)
focus on form here not weight.
Muscle Snatch: Aggressive Hip ext, Shrug and Pull & Press the Bar to the ceiling.
Overhead Squat: Active Shoulders, keep tight and hip crease below Parallel.
Snatch Balance: Push Press from Back Rack, Drop into squat while punching the bar to the ceiling. focus on speed under the bar.
Snatch (Go Every 2:00 x 6 Sets)
Build to a heavy triple Snatch.
Can be Squat/Power or a Mix.
You can Drop re-set or Touch & Go.
