CrossFit Inventive – Olympic Weightlifting

Warm-up

60 seconds on row/bike

ski

60 sec frog stretch

30 sec couch stretch

60 sec partner pec/shoulder stretch

30 sec table top stretch

40 alt shoulder taps

3 x sets:

10 plyo spiderman lunges

3 inchworm no push-up

10 banded press

1 x Snatch Pull + 1 x Power Snatch + 1 x Squat Snatch (OnE90 sec x 8 sets)

Build over the 8 sets.

Focus on getting the bar out of the hip crease on each movement.

Hold the bar for this complex.

Record last successful lift.

High-Hang Snatch (10 Min EMOM: x 2)

Minimal movement from the hip crease. Pull under the bar fast.

Keep tight throughout the lift.