CrossFit Inventive – Olympic Weightlifting
WARM-UP
Couch 1:00 e/s
Frog 2:00
Lower Back/Hip Flexor 0:30 e/s
Twisted Cross 0:30 e/s
Table Top 0:30
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ACTIVATION
4 Laps Crab Walks
10 PVC Pass + Throughs + 10 Pass Arounds 10 OHS
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BARBELL
5 Back Squats
3 Snatch High Pulls
5 Power Snatch —-
SESSION OVERVIEW – 15 Minutes to establish 1RM Back Squat.
Once athlete is finished they may move straight into our two Olympic Lifting pieces.
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Back Squat (“Test”)
Build To Heavy Single.
-If you don’t want to test. Complete 3-5 Sets of 5 Reps around the same weight.
Snatch High Pull (In 10-12 Mins)
Build to Heavy Triple Touch & Go.
Power Snatch (12 Minutes)
15-12-9:
Unbroken Sets For Total Load. The goal is to lift as much weight as possible for each unbroken set. Rest as needed between sets.
