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.
