CrossFit Inventive – Olympic Weightlifting

Warm-up

Med Ball Thoracic spine 3 x 30 seconds/15 rest

Table Top 30 seconds

Lower/Back Hipflexor 30 sec E/S

Spiderman lunge 30 sec E/S

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Red Band:

30 pull aparts

10 Pass throughs

10 OHS

10 Press E/S

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Barbell:

10 SLDL

3 Snatch High Pulls

3 Power Snatch

3 Hang Snatch High Pulls

3 Hang Power Snatch

1 Snatch High Pull 1 Power Snatch 1 Hang Snatch High Pull 1 Hang Power Snatch (On every 90 seconds x 6)

Primer!

keep weight conservative for the remainder of the session. Focus on consistent power position, tight bar path and a solid receiving position.

1 Power snatch + 2 Hang power snatch (On Every minute x 10)

Set yourself to build every second minute to keep the pressure off running behind and becoming flustered. Plenty of sets to work with on this piece.

Have a go at a decent weight if your up for it!

Snatch (1 Rep On Every 20 Seconds x 20 sets)

Same as last weeks Clean cycle but today we will snatch. Can be Power, Full or mix as you like.

You will choose one of the below weights and stick to it for the 20 reps.

Some weights to choose from:

70/55kg

60/40kg

50/35kg

40/30kg

30/25kg