CrossFit Inventive – Olympic Weightlifting
Warm-up
2 x 30 sec Medball T-Spine Stretch (15 rest)
30 sec Spiderman lunge with rotation E/S
30 Sec Glute stretch E/S
30 sec Lower back/Hipflexor E/S
60 sec Squat Hold
————
Activation:
10 Pass throughs
10 pass arounds E/W
10 OHS
10 Snatch Balance
10 Split Snatch Balance
————
BARBELL:
3 X SNATCH PULL
3 X POWER SNATCH
3 X OHS
3 X SNATCH BALANCE
3 X SPLIT SNATCH
———
Split Snatch (10 MIN EMOM X 1 REP)
STAY MODERATE, NO NEED TO INCREASE EVERY REP, OR AT ALL!
THIS IS A NEW MOVEMENT TO MOST.
USE THIS AS TECH FOR THE COMPLEX BELOW.
1 Split Snatch + 1 Power Snatch + 1 Squat Snatch (On Every 90 Sec x 7 Sets)
Build over the course of the 7 Sets where possible.
Metcon (Weight)
1 SNATCH EVERY 15 SEC FOR 10 SETS
GO ON:
1) 0:00
2) 0:15
3) 0:30
4) 0:45
5) 1:00
6) 1:15
7) 1:30
8) 1:45
9) 2:00
10) 2:15
@50/35KG