CrossFit Inventive – Olympic Weightlifting
Warm-up
Foam Roll Lats 1:00 e.s
T-Spine 1:00 On Roller (hold light Plates if you want)
Puppy Dog On Roller 1:00
Frog 2:00
Ankle Mobility 30s e.s
—
PVC
10 Prone Lift Offs
10 Pass arounds e.w
10 OHS
10 Snatch balance
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BARBELL
3 Snatch High Pulls
3 Power Snatches
3 Hang Power Snatches
3 OHS
3 Snatch Balance
3 Squat Snatches/Low as possible.
—
Snatch Balance (EMOM 10:
2 Reps)
EMOM 10:
2 Reps.
You may build or stay at one load.
Make sure we focusing on speed under the bar.
Squat Snatch
EMOM 15:
0-4 Mins: 3 TNG [same load]
5-9 Mins: 2 TNG [same load]
10-14 Mins: 1 Rep [same load]
Aim for Increasing Load foreach block of 5 Sets.
Record Last 5 Set Load.
Hang Power Snatch
Go Ever 45s x 15 Sets:
3 HPS@same load all the way.
Chose a challenging load you can maintain the entire way.
Keep in mind it’s a short turn around between rounds.
