CrossFit Inventive – Olympic Weightlifting

Warm-up

With partner

P1: 30 sec machine

P2: Plank Hold

(Swap)( x 2 sets of each)

P1: Foam Rolling/Barbell T-Spine Stretch= 3 x 30 sec

P2: Frog Stretch

(Swap)

————-

Activation

10 PVC Pass throughs

10 Pass arounds

10 OHS

3 SG- Push Press

3 SG-PJerks

3 Snatch balance

————

Barbell

3 SG- Push Press

3 SG-PJerks

3 Snatch balance

—–

2 High hang Snatch (squat/Power)

—–

1 Snatch High Pull

1 Power Snatch

1 Hang High Pull

1 Hang Power Snatch

1 Snatch Grip Push Press 1 Snatch Grip Push Jerk1 Snatch Balance (On E Minute x 6 Sets)

“Primer”

Stay Light, Move fast.

– This complex is three behind the neck “shoulder to overheads”, with each catch position getting progressively lower.

– Rep 1: Push Press – No re-bend of the knees. Shoulders press out.

– Rep 2: Push Jerk – Receive the bar in a power catch position, as if we are receiving a heavy power snatch.

– Rep 3: Snatch Balance – Receive the bar in the bottom of a full overhead squat.

Modifications

SNATCH GRIP PUSH PRESS

– PVC

– Single Dumbbell Push Press

SNATCH GRIP PUSH JERK

– PVC

– Single Dumbbell Push Jerk

SNATCH BALANCE

– PVC

– Single Dumbbell Squat Jerk

High-Hang Snatch (10 Minute EMOM x 1 Rep)

– Aiming for High Hang Squat Snatch

– Sets 1, 2 & 3 Light (60%)

– Sets 4, 5 & 6 Moderate (70-75%)

– Sets 7,8,9 & 10 no more than 85% of your 1rm Snatch.

Modifications

– PVC High Hang Squat Snatch

– Empty Barbell High Hang Squat Snatch

– High Hang Power Snatch Bar/PVC

1 Snatch High Pull 1 Power Snatch 1 Hang Snatch High Pull 1 Hang Power Snatch (Finishing with the Complex today. GoE 90 sec x 7)

Go 0:00-9:00

Focus on For before weight.