CrossFit Inventive – Olympic Weightlifting

Warm-up

Barbell Snatch stretch 2 x 45 second rounds

Frog stretch 90 sec

Couch stretch 60 sec

Ankle mobility 30 sec

PVC : x 10 reps

Pass throughs

Pass arounds

OHS

Drop snatch

————

Barbell

3 snatch pull

3 power snatch

3 OHS

3 Snatch balance

3 Squat snatch

———–

Snatch Balance (1-1-1-1-1-1-1)

From the rig:

Work to moderate but safes Snatch balance over 7 singles.

Focus is not heavy, but speed under the bar and depth.

Scale:

Stay light on focus on Form and depth.

Scale again To Overhead squat.

Metcon (Weight)

Complex:

On every 2 mins x 6 sets

(10:00 mins)

1 Squat snatch

2 Power snatch

3 Hang power snatch

Rest 2 mins:

10 mins to establish:

1 Snatch

Snatch