CrossFit Inventive – Olympic Weightlifting
Warm-up
2 min frog stretch
60 sec couch stretch
3 x 30 sec T-spine stretch on wallball
PVC:
pass throughs x 10
pass arounds x 10 E/W
OHS x 10
Snatch balance x 10
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Barbell:
3 snatch pull
3 power snatch
3 OHS
3 snatch balance
3 squat snatch
————-
1 x Snatch Balance 2 x OHS (7 MIN EMOM )
STAY LIGHT TO MODERATE WEIGHT AND FOCUS ON SPEED UNDER THE BAR AND DEPTH.
Snatch Pull + Snatch (7 MIN EMOM)
BUILD TO MODERATE WEIGHT
Snatch (12 MINS TO BUILD TO A HEAVY DROP RESET DOUBLE)
NO MORE THAN 15 SECONDS OFF THE BAR BETWEEN REPS
