CrossFit Inventive – Olympic Weightlifting
Warm-up
30s Of Each:
Banded Tricep/Delt e.s
Banded Pec e.s
Banded Snatch Position e.s
Banded Lat e.s
Frog 2:00
Samson + Tricep e.s
Ankle Mobilty on abmat.
—
PVC
10 pass throughs
10 pass arounds
5 BTN Jerks
5 Snatch Balance
5 OHS
—
BARBELL
3 Snatch High Pulls
3 Power Snatch
3 BTN Jerks
3 Snatch Balance
3 OHS
—
BTN Push Jerk + OHS (1 x 8 )
EMOM: 8
This is a primer.
Light to Moderate Loads only
BTN Push Jerk + OHS (1x 1)
EMOM 8:
This is a Primer.
Light – Moderate Loads
Pausing Power Snatch (1 x 1)
Go Every 90s x 7
– Pause Below Knees 3 s
– Pause Above Knees 3s
– Pause in Receiving Position 3s
1 @Normal Speed
3 Power Snatch 2 Squat Snatch 1 Hang Squat Snatch (1 x 1)
Go Every 2 Minutes x 6 Sets.
Holding onto the bar throughout.