CrossFit Inventive – Olympic Weightlifting
Warm-up (No Measure)
3 MINUTE ADDUCTOR FROG STRETCH
3 X 30 SEC HYPER EXTENSION STRETCH LAYING ON BALL HOLDING BAR
PVC:
PASS THROUGHS X 10
PASS AROUNDS X 10 EACH WAY
OHS X 10
SNATCH BALANCE X 10
Snatch Pull (4 x 3 @100% of your 1 RM Drop reset 90 sec rest)
Build up to 100% of your 1RM snatch and complete 4 sets 3 reps.
Your focus is to make contact out of your hip crease and popping your hips in and up on the bar. Try to emphasise the shrug and pull when making contact. Don’t expect the bar to come to high at 100%.
Snatch (12 mins to esatblish a heavy safe double)
Drop reset reps.
First 6 mins is building quicker at lighter weights.
Back 6 mins is establish your heavier lifts.
Make sure to focus on technique.
Metcon (AMRAP – Reps)
WOD Focused:
3 minutes to get as many Snatch reps as possible @50/35kg
*These can be power or full snatch.
Focus on minimal rest, try to keep moving.
