CrossFit Inventive – Olympic Weightlifting
Warm-up
T-Spine Stretch 1:00 Wallball
Puppy Dog Pose On Wallball 1:00
Twisted Cross 0:300 E/S
Frog 2:00
Couch 0:30 e/s
Lower Back/Hipflexor 0:30 e/s
Barbell:
Hang Snatch High Pull x 3
Hang Power Snatch x 3
OHS x 3
Hang Squat Snatch/Power x 3
1 round of complex
1 Hang Snatch High Pull + Hang Snatch + Snatch (“Primer” Go Every 90 sec x 6)
– Stay Light and focus on form.
– You can use Power or Full Snatch for any of these movements
Hang Power Snatch
EMOM:
Min 1 – 5 Hang Snatch
Min 2- 4 Hang Snatch
Min 3- 3 Hang Snatch
Min 4 – 2 Hang Snatch
Min 5 – 1 Hang Snatch
Min Rest
(Repeat)
First set at Moderate Loads
Second Set at Slightly heavier Loads
Hang Power Snatch (Barbell Cycling 0:30 On/1:00 Min Off x 3 sets)
RX 42.5/30kg
Record total reps over the 3 sets.
Hold onto the barbell for each 0:30 sec interval
