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.