CrossFit Inventive – Olympic Weightlifting
Warm-up
T-Spine Stretch on Rollers 1:00
Puppy Dog Pose On Rollers 1:00
Frog Stretch 2 mins
Couch Stretch 1:00 e/s
————-
Activation
RED BANDS
10 pass throughs
10 Pull aparts
10 OHS
10 Press e/s
——–
Barbell
3 Snatch high pulls
3 Hang Snatch High Pulls
3 Power Snatch
3 OHS
1 High Hang Squat
1 Hang Squat Snatch
(Power if need be)
—–
1 round of starting complex
1 Snatch Grip Push Press 1 Snatch Grip Push Jerk1 Snatch Balance (“Primer” On every 90 sec x 5 sets)
1 High Hang Snatch 1 Hang Snatch (On every Minute x 8)
Building only to a moderate weight
Snatch (Drop Reset Doubles)
Build to a heavy drop reset Double.
Minimal rest between reps.
Stay light and focus on form if need be.
