CrossFit Inventive – Olympic Weightlifting

Warm-up

Thoracic spine opener

Frog stretch

Couch stretch

Weighted ankle mobility

Red banded OHS

10 pass throughs20 pull-aparts

2 laps red banded walking lunges

——————-

Barbell:

3 x reps of each:

snatch pull

power snatch

OHS

snatch balance

snatch repeat

Repeat

Metcon (No Measure)

Running Clock:

0:00-2:00

6 x TNG Power snatch @50/35kg

2:00-4:00

5 TNG Power snatch @55/40kg

4:00-6:00

4 TNG Power snatch @60/45kg

6:00-8:00

3 TNG Power snatch @65/50kg

8:00-10:00

30 On/30 Off x 2 sets:

Power snatch CYCLING @50/35kg

10:00-13:00

REST

13:00-20:00 EMOM: (8 sets)

3 x HANG SNATCH @same weight for all 8 sets. (this weight needs to be with sound technique!!)