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

———-

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

———–

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!