CrossFit Inventive – Olympic Weightlifting
Warm-up
Green Banded Shoulder mobility
Couch Stretch x 60 seconds per leg
Red banded Pull aparts x 30
10 pass throughs
10 OHS
Plank Shoulder Taps x 20 reps
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Barbell:
Snatch pull x 3
Power snatch x 3
Hang power snatch x 3
OHS x 3
Squat snatch x 3
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Hang Power Snatch (4 x 5)
Mins O:00-6:00 0n every 2 mins: (4 sets)
5 Hang Power Snatch
Mins 8:00-14:00 On every 2 mins (4 sets)
3 Touch N Go Power Snatch
Mins 16:00-20:00 On every 2 mins (3 sets)
1 Power snatch 1 Hang snatch (Squat or power)
*Building in weight over each section.
Light-Moderate for 5 HPS, Moderate -Heavy 3 TNG Power, Build to heavy complex for power + Hang snatch.
Record weights.
Power Snatch (4 sets 3 reps TNG)
Aim to stay at the same weight here for the 4 sets.
1 Power Snatch + 1 Hang Snatch (3 sets of this complex )
Record heaviest successful
Power Snatch (@40/25kg)
Barbell Power snatch Cycling
3 sets: 30 sec On/60 sec Off for Max reps
