CrossFit Inventive – Olympic Weightlifting
Warm-up
2 min couch stretch
30 sec couch stretch each side
30 sec on each Green banded shoulder mobility stretch
30 sec green banded ankle mobility each sed
30 red banded pull-aparts
20 pass throughs
10 OHS
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Empty Barbell warm-up:
3 snatch pulls
3 power snatch
3 OHS
3 Full snatch
Rest
3 power clean
3 front squat
3 full clean
3 Push jerk
3 split jerk
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Snatch (7 min emom x 1 rep)
Start at light to Moderate weight and build over the 7 lifts if possible.
record last successful single. NO MORE then 2.5/5kg per lift.
Hang Power Snatch (Complete 2 x 30 sec max rep barbell c)
Complete 2 x 30 sec max rep hang power snatch barbell cycling sets for max reps.
*Aim to hold the bar for the entire 30 seconds of both sets.
Weight at 40/30kg or a weight you can hold onto with good form!
Record total reps.
Clean and Jerk (7 min EMOM: 1 x rep)
Start at light to Moderate weight and build over the 7 lifts if possible.
record last successful single. NO MORE then 2.5-5kg per lift.
Metcon (AMRAP – Reps)
Clean & Jerk Barbell cycling:
Complete 2 x 30 sec max rep clean & jerk (Grace style) barbell cycling sets for max reps. 60 sec rest between sets. Score max reps between both sets.
*Aim to hold the bar for the entire 30 seconds of both sets.
Weight at 50/35kg or a weight you can hold onto with good form!
