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

————–

Barbell:

Snatch pull x 3

Power snatch x 3

Hang power snatch x 3

OHS x 3

Squat snatch x 3

—————

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