CrossFit Inventive – Olympic Weightlifting
Warm-up
Frog Stretch 90 sec
wrist stretch 30 sec Front/Back
30 sec table Top stretch
30 sec Puppy dog pose
30 sec Lower Back/Hipflexor
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Activation:
10 PVC Pass Throughs
10 PVC OHS
10 PVC Snatch Balance
10 PVC Sotts Press
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1 Hang snatch pull + 1 Hang snatch + 1 Snatch pull + Snatch (On every 90 sec x 6 sets)
This is a technique complex. Stay light/Moderate and focus on hitting the key points of performance.
1 Snatch High Pull + 1 Power Snatch (On every min x 8)
You may Drop and reset after the snatch high pull if you wish.
Build to a heavy single.
Stay light and focus on form if your a beginner.
Metcon (AMRAP – Reps)
EMOM Power Snatch up By 1 rep each minute Until Failure.
-12 minute Cap-
RX Weight @60/40kg
