Announcements
Our Members night at Recoverie Cronulla is this Wednesday 19th 7-8pm RSVP on the Facebook event or txt Tash
CrossFit Inventive – Olympic Weightlifting
Warm-up
Foam Roll
Lats 1:00 e.s
4 Mins of choice.
—
Mobility
Banded Upper
Active Spiderman 5 RT e.s
Squat Hold 1:00
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ACTIVATION
Red Band:
10 Pull-aparts
10 Pass Throughs
10 Press
10 OHS
—
Barbell
3 Snatch High Pulls
3 Power Snatches
3 Snatch Grip Push Jerks
3 OHS
—
Snatch Balance
5 Sets 2 Reps @same load.
2s pause in bottom of first rep. Keep balanced and stable through the feet.
Rep 2: Catch tight and fast out of the bottom.
1 Snatch High Pull + 1 Power Snatch
EMOM 10:
1 Pause Snatch High Pull
2s Just below knees
+ 1 Power Snatch @normal speed
(moderate loads only)
Feel Hamstrings engaged at the pause point.
Shoulders over the bar.
1 x Power Snatch + 1 x Hang Squat Snatch
EMOM 8:
Build safely throughout.
Beginners: Stay light and focus on form.
