CrossFit Inventive – Olympic Weightlifting


Medball T-Spine stretch 3 x 30 sec 15 rest

Twisted Cross 30 sec E/S

30 sec Lower back/Hipflexor E/S

60 sec Frog stretch



10 pass throughs

10 pass arounds

10 OHS

10 Snatch Balance


Snatch Balance (8 MIN EMOM x 1 rep From The rig)

1 Hang Snatch High Pull + Hang Snatch + Snatch (On every 90 sec x 7 sets)

Build to a mod to heavy weight acheivable weight. This is tech nique based.

Snatch (12 mins to build to a heavy but safe tripple. )

Can be drop and reset once during the three reps if need Be. Only minimal rest after the drop.