CrossFit Inventive – Olympic Weightlifting

Warm-up

60 sec Thoracic spine stretch

90 sec frog stretch

60 sec ankle mobility

PVC pipe:

20 pass throughs

10 pass arounds

10 OHS

10 pass throughs

—————

Barbell

3 snatch pull

3 power snatch

3 3 OHS

3 snatch balance

3 hang snatch

3 full snatch

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Snatch Balance (8 min EMOM x 1 rep)

On every minute complete 1 snatch balance. Build each minute if you are confident otherwise stay light. This is about dropping under the bar fast. Stay light and focus on form if you can not build or you are a beginner.

Do not re rack the bar on your back if your not confident. Bring it to your hip creese and re rack the bar.

Record last rep.

Hang Snatch (On every 90 seconds x 7 sets complete 2 Hang squat)

0:00/1:30/3:00/4:30/6:00/7:30/

9:00.

Hang power if you cannot full snatch

Snatch (On every 30 sec 1 Full snatch x 10 lifts)

(5 minute running clock)

Use the same weight. Use a weight you can manage with good form and NO failed Attempts. You will get minimum rest between each lift!!