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