CrossFit Inventive – Olympic Weightlifting

Warm-up

Foam Roller

Foam Roll lats 1:00 e/s

T-Spine Stretch 1:00

Frog Stretch 2:00

Banded Ankle Mobility 1 min e/s

Activation

10 Banded Good Mornings

20 Halo Glute Bridges

10 PVC pass Throughs

10 Pass Arounds e/w

10 Overhead Squats

5 Snatch Balance

——

Barbell

3 High Hang Pulls

3 High Hang Power Snatch

3 OHS

3 Snatch Balance

3 High Hang Squat Snatch

——

2 Snatch Balance 1 High Hang Squat Snatch (Go Every 90 sec x 8 Sets)

Primer

Stay light to Moderate.

Snatch (Snatch Waves )

Snatch

3 Rounds:

Minute 1 – 1 Squat Snatch

Minute 2 – 1 Squat Snatch

Minute 3 – 1 Squat Snatch

Minute 4 – Rest

Following, Not for Time:

3 Sets: 1 Squat Snatch

Stimulus

All percentages based on 1RM Snatch:

Start @80%