CrossFit Inventive – Olympic Weightlifting

Warm-up

Med ball T-Spine 3’x 30 sec/15 rest

Lower Back/ Hipflexor 30 sec E/S

Table top 30 seconds

Frog Stretch 2 mins

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Avtivation

10 Barbell Good Mornings

5 Back squats

3 Snatch high pulls

3 Hang snatch high pulls

3 power snatch

3 hang power snatch

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1 Snatch High Pull 1 Power Snatch 1 Hang Snatch High Pull 1 Hang Power Snatch (On Every 90 sec x 8)

Build to mod – heavy weight if possible or stay light and focus on form.

2 Power Snatch 2 Hang Power Snatch (On every 90 x 8 sets)

Build to heavy single if possible

Power Snatch (10 mins to work to heavy single)