CrossFit Inventive – Olympic Weightlifting
Warm-up
T-spine stretch 60 seconds
Frog stretch 90 sec
puppy dog pose 60 sec
Twisted cross 30 sec each side
Red banded:
3 way pull-aparts
10 pass-throughs
10 OHS
—————
Barbell:
3 Hang snatch pull
3 Snatch pull
3 Power snatch
3 OHS
3 Snatch balance
3 Snatch
————-
Strength:
1 Hang snatch pull + 1 Hang snatch + 1 Snatch pull + Snatch (On every 2 mins x 6 sets)
Power Snatch (TNG Power snatch )
Mins 0-2:00 3 x TNG @70%
Mins 3:00-5:00 3 x TNG @75%
Mins 6:00-8:00 2 x TNG @80%
Mins 9:00-11:00 1 rep @85%
(12 mins total. 3 Sets of each)
