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