CrossFit Inventive – Olympic Weightlifting
Warm-up
T-spine stretch 3 x 30 sec
Frog Stretch 2 mins
Glute Stretch 30 each side
Table Top stretch 30 sec
1 minute static squat hold
—–
Barbell:
10 Good Mornings
5 Back Squats
3 Snatch High Pulls
3 Power Snatch
3 OHS
3 Squat Snatch
3 Snatch Balance
1 x Snatch Balance 2 x OHS (On Every 90 x 6 Sets)
Primer:
This about moving the hips fast for the remainder of the session. Don’t go heavy, light to moderate on this piece.
1 Snatch High Pull 1 Squat Snatch (On Every 90 x 8)
Build to a moderate heavy weight.
Focus on getting the bar moving up around sternum height on the high pull, follow through with a TNG squat snatch.
If you cannot get the depth on the squat snatch, get under the bar as low as possible.
Snatch (3-2-1 Waves EMOM style)
3 x 3-2-1
EG,
Set 1:
3 – 40/30
2 – 45/32.5
1 -50/35
Set 2:
3 – 45/32.5
2- 50/35
1 -55/37.5
Set 3:
3 – 50/35
2 – 55/37.5
1 – 60/40
Reps can be TNG or Drop reset
