CrossFit Inventive – Olympic Weightlifting
Warm-up
T-Spine Stretch 2 x 30 sec 15 rest
Twisted Cross 30 sec E/S
Glute Stretch 3 sec E/S
30 Sec Lower Back/Hipflexor E/S
4 Laps banded Crab Walks
30 Geen banded SLDL
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Barbell:
3 x Snatch Pull
3 x Power Snatch
3 x OHS
3 x Squat Snatch
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Snatch Pull (3 Sets 3 reps)
Build to 100% of your 1RM snatch and complete 3 sets of 3 drop reset reps. Take 90 sec rest after each set.
1 x Snatch Pull + 1 x Power Snatch + 1 x Squat Snatch (On Every 90 Sec x 7 sets)
Build over the course of the 7 sets or stay light and focus on form.
Hang Snatch (10 MIN EMOM)
Start light/Moderate and build when possible.
Record last successful lift.
