CrossFit Inventive – Olympic Weightlifting
Warm-up
Foam roll Lats 1:00 e/s
Puppy Dog on roller 1:00
Twisted Cross 0:30 e/s
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
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3 Rounds:
Prone PVC Lifts x 10
20 Sec Table Top
15 Banded Pull-aparts
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BARBELL:
3 Snatch High Pulls
3 Muscle Snatch
3 Power Snatch
3 Hang Power Snatch
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Muscle Snatch (10 Minutes)
5 Sets 5 Reps @Light Weights
Power Snatch (10-12 Minutes 60%70 of 1RM Power. )
5 Sets 3 Reps with a 3 second Pause just above the knees.
Hold your body position while your in the pause.
Follow Through with control until you power out of position one.
Reach full extension and the hips. Pull under the bar fast while punching the bar to the ceiling.
Hang Power Snatch (Hang Power Snatch Waves)
3 Sets:
3/2/1
3/2/1
3/2/1
*Recording last Single.
* Aiming to increase in weight each set by moderate amounts.
