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
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Barbell
3 High Hang Pulls
3 High Hang Power Snatch
3 OHS
3 Snatch Balance
3 High Hang Squat Snatch
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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%
