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