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

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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