CrossFit Inventive – Olympic Weightlifting

Warm-up

Roll:

Lats 1:00 e/s

Quads 1:00 e/s

T-Spine Stretch Roller 1:00

Puppy Dog pose on Roller 1:00

Frog Stretch 1:00

Couch 1:00 e/s

Red Banded

Pull aparts x 30

Pass throughs x 10

OHS x 10

Barbell

3 Snatch High Pulls

3 Hang Snatch High Pulls

1 Power Snatch

1 Hang Power Snatch

1 OHS

1 Snatch Balance

1st complex

1 Snatch Pull 1 Hang Snatch High Pull 1 Hang Power Snatch 1 Snatch Balance (Primer Go every minute x 7 (Light))

3 Position Power Snatch + 1 Power Snatch (Go E90 x 7)

Stimulus

– We will start from the pockets 2 seconds, then above the knees 2 seconds, then just off the floor 2 seconds, Touch floor and complete Power Snatch.

– Plus One more Power Snatch

– Correct Speed & Positioning is still the main focus with the complex

– Moderate weights on this piece to enforce good movement patterns.

Power Snatch (Power Snatch Ladder)

For Time:

10 @40/25

8 @50/30

6 @60/35

4 @70/40

2 @80/45