CrossFit Inventive – Olympic Weightlifting
Warm-up
2 45 second rounds alternating:
Barbell T-spine stretch with snatch grip
frog stretch
Green banded ankle mobility
PVC:
squat pass throughs x 10
pass arounds x 10
OHS x 10
Snatch Balance x 10
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Barbell
3 snatch high pulls
3 power snatch
3 OHS 3 Snatch balance
3 Full snatch
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Snatch Balance + Overhead Squat (On every 90 sec x 6 sets. )
From the Rack build each set if possible or stay light and focus on depth and control of both movements.
Metcon (Weight)
On every 2 mins x 7 sets (12 mins)
1 Snatch Pull
1 Snatch High Pull
1 Power Snatch
1 Squat Snatch
