CrossFit Inventive – Olympic Weightlifting
Warm-up
Frog Stretch 2 mins
Couch Stretch 2 Mins
Ankle MOB 30 sec e/s
Foam Roller T-Spine Stretch On Upright 3 x 30 sec
PVC:
pass throughs x 10
pass arounds x 10 e/w
OHS x 10
Snatch balance x 10
Barbell:
2 Hang Snatch Pulls
2 Hang Snatch High Pulls
2 Hang Snatch Panda Pulls
2 Hang Power Snatches
2 Overhead Squats
Metcon (Weight)
Snatch Technique
7 Sets:
2 Hang Snatch Pulls
2 Hang Snatch High Pulls
2 Hang Snatch Panda Pulls
2 Hang Power Snatches
2 Overhead Squats
Go E90 sec
“Primer”
Sets 1+2 (light)’
Sets 3+4 (Light/Mod)
Sets 5+6+7 (Moderate)
Hang Snatch (EMOM Waves of Hang Squat Snatch)
Hang Snatch
4 Rounds:
Minute 1 – 1 Hang Squat Snatch
Minute 2 – 1 Hang Squat Snatch
Minute 3 – 1 Hang Squat Snatch
Minute 4 – Rest
Increase wight By Small amounts on each set.
Record last single.
-Scale to hang Power if need Be.
