CrossFit Inventive – Olympic Weightlifting
Warm-up
WALLBALL T-SPINE STRETCH 3 X 30 SEC
1 MIN WALLBALL PUPPY DOG POSE
1 MIN GLUTE STRETCH EACH SIDE
30 SEC TWISTED CROSS EACH SIDE
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ACTIVATION
PVC:
10 Pass Throughs
10 Pass Arounds each way
10 OHS
10 Static Squat Pass Throughs
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Barbell:
3 Snatch Pulls
3 Power Snatch
3 OHS
3 Snatch Balance
Snatch Pull (10 mins to Build to a Double @110% of your 1RM)
This is a drop re set double.
Focus on a solid set up, mking sure to find the hip crease, explosive hips and agressive shrug.
Power Snatch (ON EVERY 90 X 7 SETS, 2 DROP REST REPS)
Power Snatch (BARBELL CYCLING 20 SEC ON/20 SEC OFF X 6 SETS)
SCORE TOTAL REP COMPLETED
RX 40/30
GO ON:
1.
W 0:00
R 0:20
2.
W 0:40
R 1:00
3.
W 1:20
R 1:40
4.
W 2:00
R 2:20
5.
W 2:40
R 3:00
6.
W 3:30