Olympic Weightlifting – Wed, Apr 10

CrossFit Inventive – Olympic Weightlifting

Warm-up

Prep:

10 PVC Pass Arounds

10 PVC Pass Throughs

10 PVC OHS

1:00 Squat Hold

30s Lat On Upright

30s Twsited Cross e.s

———

Barbell

3 Snatch High Pulls

3 Muscle Snatches

3 Power Snatches

3 Hang Power Snatches

Muscle Snatch

Build to a heavy double in 12 minutes

Rest as needed between sets.

Beginners stay light to moderate.

1 Snatch High Pull + 1 Power Snatch

EMOM 10:

Snatch High Pull: Keep bar path tight to the body throughout. Elbows finish high above the bar.

Follow through wit a Touch & Go Power Snatch.

Hang Power Snatch

EMOM:

Sets: 1-4 : 5 Hang Power Snatches

Sets 5-8: 3 Hang Power Snatches

Sets 9-12: 1 Hang Power Snatches

Choose the same load for each 4 min block.

Aim to increase loads as reps reduce.

Record 4 x 1 Load.