CrossFit Inventive – Olympic Weightlifting
Warm-up
Frog Stretch 90 sec
Couch Stretch 60 sec E/S
Green banded Shoulder mobility
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Avtivation
10 pass throughs
10 pass arounds
10 OHS
10 Snatch balance
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Barbell
3 snatch high pulls
3 power snatch
3 OHS
3 Snatch balance
3 squat snatch/power
Snatch Balance (8 MIn emom x 1 rep)
1 Snatch High Pull 1 Squat Snatch Overhead Squat (On Every 2 x 4 Sets)
Set 1: 40% of 1RM Snatch
Set 2: 45% of 1RM Snatch
Set 3: 50% of 1RM Snatch
Set 4: 55% of 1RM Snatch
Snatch (10 Min emom 1 x Squat Snatch)
(Build to a heavy single)
Beginners focus on form.
Power snatch if you cannot squat snatch
