CrossFit Inventive – Olympic Weightlifting
Warm-up
2 x 45 Sec Medball T- Spine Stretch
2 min Frog stretch
PVC:
Pass throughs x 10
Pass arounds x 10
OHS x 10
Snatch Balance x 10
————-
Barbell:
3 Snatch High Pull
3 Power Snatch
3 OHS
3 Snatch Balance
3 Squat Snatch
—————-
1 round:
Snatch tech lift.
Metcon (Weight)
Snatch Technique
On the 1:30 x 5 Sets:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
Set 1: 55% of 1RM Snatch
Set 2: 60% of 1RM Snatch
Sets 3-5: 60-70% of 1RM Snatch
Record Last weight
Snatch (On Every 90 Sec x 6 Sets: 3 )
Build over the course of the 6 sets if possible.
The drop reset should be, drop the bar, reset grip and set up position, lift.
Metcon (Weight)
2 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
Weight= 42.5/30kg
