CrossFit Inventive – Olympic Weightlifting
Warm-up
Mobility
Banded Upper
Couch 1:00 e.s
Frog 2:00
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ACTIVATION
20 Banded Pull-aparts
10 Banded Pass Throughs
10 Banded OHS
30s Squat Hold
Barbell
3 Snatch Deadlifts
3 Snatch High Pulls
3 Power Snatches
3 High Power Snatches
3 Back Rack Snatch Grip Push Jerks
3 OHS
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Snatch Grip Push Press + Tempo OHS + Snatch Balance
12 Minutes to do 6 sets off the empty barbell.
This is not a heavy drill. Stay light and focus on good position and hold the correct pauses.
3 Snatch Grip Push Press (Back rack)
2 Tempo OHS 3s Eccentric
1 Snatch Balance 3s Pause In bottom position
1 Snatch Deadlift to Mid Thigh + 1 Snatch High Pull + 1 Power Snatch + 1 Snatch Deadlift to Hip Crease + 1 Snatch High Pull + 1 Power Snatch
Go Every 2 Minutes x 5 Sets;
Find the correct positions over adding load to the bar.
You must hold onto the bar for the entire complex.
Build to moderate loads only.
High Hang Power Snatch
Go Every 90s x 6 Sets:
Build Safely.
MUST BE A HIGH HANG!
