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