CrossFit Inventive – Olympic Weightlifting
Warm-up
GENERAL WARM-UP
30s 10m Shuttles
30s 10m Side Skips
30s 10m Forwards Backwards Running
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MOBILITY
Frog 1:00
Squat Hold 1:00
Active Spidermans + 5 Rotations e.s
PVC Pass Throughs
PVC Pass Arounds
PVC Snatch Balance
PVC OHS
PVC Sotts Press
PVC Prone Lift Offs
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BARBELL
3 Snatch High Pulls
3 Muscle Snatches
3 OHS
3 Tall Snatches
3 High Hang Snatches
3 Hang Snatches (Top of Knees)
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Tall Snatch
EMOM 8: x 2 Reps
Very Light Load!
– Focus on fast pull under the bar with a solid catch.
– Full Squat if possible or as low as technique allows.
– Move those feet. Narrow stance to squat!
– Keep a tight bar-path throughout.
Muscle Snatch
5 x 3 (Building)
3 x 2 (Same Load)
3 x 1 (Same Load)
– Rest as needed.
– Record 3 x 1 load
1 High Hang Snatch 1 Hang Snatch
GOE90 x 7
– Aim to make both full snatches.
– Power if need be.
* Quality Over Load.
