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