CrossFit Inventive – Olympic Weightlifting
Warm-up
Foam Roll Lats
1:00 e.s
4 Minutes of your choice
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T-Spine On Roller 1:00
Puppy Dog On Roller 30s
Frog 2:00
Lower Back/Hipflexor 30s e.s
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ACTIVATION
20 Halo Glute Bridges
20 Banded Pull-aparts
10 Banded pass Throughs
10 Banded OHS
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BARBELL
3 Hang Snatch High Pulls
3 Hang Power Snatch
3 OHS
3 Snatch Balance
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Hang Snatch High Pulls (1 x 3)
Build To Moderate-Heavy 3 Hang Snatch High Pull in 10 Minutes.
1 Hang Snatch High Pull + Hang Snatch + Snatch (1 x 1)
Go Every 90s x 8
– Repeat Hang Snatch High Pull
– Hang Snatch From Above The Knees
– Touch & Go Snatch
– These can be Power or Squat Snatches
Hang Power Snatch (1 x 3)
EMOM 8: x 3 Reps
Building into a Safe Heavy 3 Reps.
