CrossFit Inventive – Olympic Weightlifting
Warm-up
Foam Roll:
Lats 1:00 e.s
Lower Back 1:00
2:00 Of Your Choice
—-
Puppy Dog On Roller 1:00
T- Spine On Roller 1:00
Active Spiderman + 5 Rotations e.s
30s Squat Hold
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ACTIVATION
3 way Banded Pull Apart x 10 of each
10 Pass Throughs
10 Press (Double Handed)
2 Rounds:
10 PVC Prone Lift Offs
10 Scap Push-ups
—
Barbell:
3 Snatch Pulls
3 Power Snatches
3 Hang Power Snatches
3 BTNPJ
3 OHS
—
Behind The Neck Jerk
EMOM 8: x 2 Reps
Build To Moderate Loads.
* Snatch Grip Push Jerk From Behind The Neck.
1 Snatch Pull 1 Power Snatch 1 Hang Power Snatch ( 4 X 2)
WARM-UP SETS FOR NEXT LIFT.
2@40% 2@50% 2@60% 2 @70%
REST 60sBETWEEN LIFTS.
2 Power Snatch 1 Hang Power Snatch (1 x 1)
Go Every 90s x 8 Sets.
Continueon from last complex.
Start @75% of your 1RM Power Snatch.
Sets 1 & 2: @75%
Sets 3 & 4: @77.5%
Sets 5 & 6@80%
Sets 7 & 8 @82.5%
