CrossFit Inventive – Olympic Weightlifting
Warm-up
Rotator Sequence
20 Low Y Rows Palms up
20 T Rows Palms Down
10 Y Rows Palms Down
—–
Frog 1 Min
Couch 1 Min
Banded Ankle Mobility 30s e.s
—
PVC
10 pass throughs
10 prone lift offs
10 OHS
10 Sotts Press
—
BARBELL
3 Snatch Pulls
3 Power Snatch
3 OHS
3 Snatch Balance
3 Squat Snatch/Power Snatch
—
Snatch Balance
10-15 Minutes
Build up & complete 5 Sets 3 Reps @ same load
Rest as needed between working sets.
Squat Snatch
EMOM 4:
2 Power Snatch + 1 Squat Snatch
EMOM 3:
1 Power Snatch + 2 Squat Snatch
EMOM 3:
2 Squat Snatches
* Aim to build steady over the 10 sets.
* Record last set of squat snatches
* You may drop reset the double squat snatches.
Snatch Pull (3 x 5)
10-15 Minutes
3 Sets 5 Reps @same load
* Rest as needed between sets.
* Drop Reset if needed.