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.