CrossFit Inventive – Olympic Weightlifting

Warm-up

Frog stretch 90 sec

3 x 30 sec T-spine Medball stretch, 15 rest

30 sec Table top stretch

———–

Activation

2 Rounds for Quality

15 Banded Pull Aparts

5 Snatch High Pulls

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Overhead Squat

5 Drop Snatch

3 Muscle Snatches 2 Snatch Balances 1 High Hang Squat Snatch (On the 90 x 4 sets)

“Primer”

Technique only

Aim to stay around these percentages Set 1: 40% of 1RM Snatch

Set 2: 43% of 1RM Snatch

Set 3: 46% of 1RM Snatch

Snatch (On the 90 x 3 Touch & Go (6 sets))

working between 40-70% of 1RM

Aim to get as low under the bar as possible if you cannot get under the squats snatch.

Metcon (Weight)

Snatch ladder

10-8-6-4-2

Chose the weights that allow you to Touch and Go these reps. No TNG, NO REP

Record total weight lifted for all 5 Sets

EG:

10 @40, 8@50, 6@60, 4@70 2@80kg= 300kg Total

(12 min cap)

If you miss the cap, you miss the weight.