CrossFit Inventive – Olympic Weightlifting
Warm-up
Foam Roll Lats 1:00 e.s
+ 4 Minutes of your choose.
—-
T-Spine On Roller 1:00
Puppy Dog On Roller 1:00
Twisted Cross 30s e.s
Spiderman + 5 Rotations e.s
—
ACTIVATION
20 Halo Glute Bridges
PVC
10 Pass Throughs
10 Pass Arounds
10 OHS
10 SnatchBalance
—
BARBELL
3 Snatch High Pulls
3 Hang Snatch High Pulls
3 OHS
3 Snatch Snatch Balance
3 Power Snatches
3 Squat Snatches
—
Snatch Balance (1 x 2)
2 Reps EMOM x 8 Sets
Build only if your getting under the bar with good technique and hitting the correct depth.
Focus is speed under the bar with a sold catch.
1 Muscle Snatch 1 Overhead Squat 1 Snatch Balance (1 x 1)
GOE90s x 7 Sets.
From The floor:
The muscle snatch should determine your finishing weight here.
Muscle meanswe don’t drop under that weight. We are building strengthin the pull.
Hold the bar above head, change your stance to Shoulder width apart into the OHS.
Put the bar on your back safely and complete another snatch balance.
No Need to go heavy, these are technique drills.
Squat Snatch (1 x 1)
EMOM 10 x 1 Reps.
You may build safely over the 10 sets.
If you can’t squat snatch, get as low as you can with good technique.
“technique over weight”
