CrossFit Inventive – Olympic Weightlifting
Warm-up
Foam Roll 5 Minutes
—
T-Spine On Roller 1:00
Puppy Dog On Roller 1:00
Frog 2:00
Lower Back/Hip Flexor 0:30 e/s
Samson + Tricep 0:30 e/s
—–
20 Banded Pull aparts
10 Pass Throughs
10 OHS
10 Alt Cossack Squats
—-
BARBELL
3 Hang Snatch High Pulls
3 Hang Power Snatch
3 OHS
3 Hang Squats Snatch
3 Power Snatch
3 Squats Snatch
—
Hang Snatch High Pulls ( 5 x 3)
Work up to a heavy 5 x 3 of Snatch
Make sure after standing the bar up to focus on a good set up. Engage lats, eyes forward and feet balanced.
The Bar doesn’t have to travel high. The focus should be getting the bar consistently out of Position One and out with explosive hip extension and shrugging with the Shoulders.
1 Hang Snatch Pull + 1 Hang Power Snatch + 1 Hang Snatch Pull + 1 Hang Squat Snatch (Weight)
Go Every 90s x 8 Sets.
You May Drop & Reset after the Hang Power Snatch.
Double up on HPS if you can’t Hang Squat Snatch.
Snatch (25 x 1)
Go Ever 15s for 5 Minutes (25 Lifts)
Can Be Squat or Power Snatch. Must come off the floor.
Athletes choose own weight.
Must be one weight the entire way.