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

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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

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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