CrossFit Inventive – Olympic Weightlifting

Warm-up

T-SPINE Medball Stretch 3 x30 sec/15 ret

Puppy Dog pose/hands on top of ball 1 minute

Table top stretch 30 sec

Frog stretch 2 mins

Couch stretch 1 min e/s

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20- banded pull aparts

10 pass throughs

10 OHS

10 Press e/s

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Barbell:

3 Snatch high pulls

3 Hang power snatch

3 Power snatch

3 OHS

3 Hang squat snatch

3 Squat snatch

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Use PVC pipe for squatting movements if need be!

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1 Round of first complex

1 Hang Power Snatch 1 Power Snatch 1 Hang Squat Snatch 1 Squat Snatch (On E 2 mins x 5 sets)

“Primer”

Percentages stay around 50%-60% of your 1rm snatch for all lifts.

Focus on consistent contact from pockets.

Eyes forward throughout the lift.

Pulling under the bar fast, catching tight and balanced in the feet.

If you are not yet squat snatching, keep power all the way through.

Or stay light and focus on getting into the squat snatch position.

Metcon (Weight)

12 MN EMOM

ODD: 1 Hang Power Snatch + 1 Power Snatch

Even: 1 Hang Squat Snatch + 1 Squat Snatch
Test you skill on this piece.

We are trying to keep the same increases in weights that you choose for both emom’s.

EG, if you are on minute 4 going for 1 Hang Power Snatch + 1 Power Snatch @45/30kgs, the next minutes, 1 Hang Squat Snatch + 1 Squat Snatch should be attempted at the same weight.

If you are not yet squat snatching, keep power all the way through.

Or stay light and focus on getting into the squat snatch position.