CrossFit Inventive – Olympic Weightlifting
Warm-up
Prep:
1 x Carpark Run
PVC:
10 Pass throughs
10 Pass arounds each way
10 OHS
10 Scorpions F/B
30s Lower Back/Hipflexor e.s
3 way Puppy Dog Pose 30s each
Active Spidermans + 5 int/ext rotations e.s
——
Barbell
10 Good Mornings
3 Snatch High Pulls
3 Muscle Snatches
3 Power Snatches
2 Power Snatches with s Pause above knees
5 Hang Power Snatches
—
Snatch High Pull + Muscle Snatch
EMOM 8
Building enough to challenge the muscle snatch.
Keep the bar path tight in the snatch high pull. Elbows finish high and above the bar.
Make sure we are not dropping under the bar in the muscle snatch.
Power Snatch
Go Every 2 minutes x 6 Sets:
4 Rep Complex.
Reps: 1 & 2: 2s Pause just above knee height, complete the rep making contact from hip crease.
Reps: 3 & 4, no pause, complete at normal speed.
Hold the bar throughout the 4 reps. Touch & Go Reps.
Build to a heavy single of this complex as long as you can maintain the pauses on reps one & two.
Hang Power Snatch
[Running 15:00 Clock]
Barbell Cycling…
Go Every 3 Minutes x 3 Sets:
x 10 Reps
Into…
Go Every 3 Minutes x 3 Sets:
x 5 Reps.
Build or stay at one challenging load.
Load only counts if we hold onto the bar and stand the reps up to full extension each set.
Record heaviest 5 reps.