CrossFit Inventive – Olympic Weightlifting

Warm-up

Medball T-Spine stretch 3 x 30 sec/15 rest

1 minute Green Banded Ankle mobility E/S

30 sec Spiderman Lunge Hold E/S

30 sec Glute Stretch each side

Puppy Dog pose 1 minute

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15 burpees Luke & Michelle

PVC Pipe:

10 pass throughs

10 Pass arounds

3 Snatch Grip Push Jerk

3 OHS

3 Snatch Balance

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Barbell:

3 Snatch High Pulls

3 Power Snatch

3 Snatch Grip Push Jerk

3 OHS

3 Snatch Balance

3 squats snatch

1 Snatch Grip Push Jerk 1 Overhead Squat 1 Snatch Balance (On Every 90 x 5 )

Primer:

Moving Fast, tight and balanced under the bar. Be focused and aggressive with these three movements.

1 Pausing Power Snatch 1 Pausing Squat Snatch (On Every 90 x 6)

Todays Pauses will be in the receiving position:

1 Sec just above parallel for the Power Snatch.

1 Sec in the bottom of the Squat Snatch.

Focus on Sold cartch without having to correct your position.

These do not have to be touch and go, but no more the 3

seconds rest between rest.

Build to a challenging weight around 80% 1RM.

Snatch (1 rep on every 15 seconds x 20)

Go 0:00-5:00

Lets keep working on volume. Shortening the turn around by 5 seconds.

This can be power or full snatch. Mix them how you like.

Chose one of the below weight and stick to it:

70/45

60/40

50/35

40/30/

30/25