CrossFit Inventive – Olympic Weightlifting
Warm-up
Banded Shoulder Mobility
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Banded Ankle Mobility 1:00 e/s
Couch 1:00 e/s
Frog 2:00
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20 Banded Pull aparts
10 Pass Throughs
10 OHS
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Barbell
3 Snatch Pulls
3 Power Snatch
3 OHS
3 Squat Snatch
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1 Snatch Pull 1 Squat Snatch ( 10-12 Mins To Complete 7 Sets)
Build up or choose one weight.
– Snatch Pull: Hip extension & shrug.
– Squat Snatch: Pull under bar fast, catching in full squat.
SUB: Power Snatch or get as low as possible.
1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch (EMOM 7)
Quick turn around on this one. Build safely.
If you can’t Overhead Squat, get as low as technique alows.
Power Snatch (5 Sets 5 Reps)
Go Every 2 Minutes x 5 Sets.
Reps Must Touch & Go.
Building Safely.