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
