Announcements
CLASS BOOKING TIMES HAVE NOW CHANGED TO CLOSE 15 mins BEFORE CLASS
Please do your best to book in- if you miss cut off please contact a coach😊
CrossFit Inventive – Olympic Weightlifting
Warm-up
Foam Roll Lats 1:00 e.s
Puppy Dog Pose 1:00
Table Top 30s
6 x Squat To Hamstring Stretch (Slow)
Samson + Tricep 30s e.s
—
ACTIVATION
2 Laps Halo Crab Walks
10 Halo Air Squats
10 Pike Alternating To Touches
10 Prone PVC Lift Offs
10 Squat Hold PVC Pass Throughs
10 Sotts Press
—-
Barbell:
5 Hang Muscle Snatches
3 Snatch Pull
3 Power snatch
3 OHS
3 Snatch Balance
3 Squat Snatches
—
Snatch Balance (5 x 3)
(In 12 Minutes)
Build up & complete 5 sets 3 Reps @same Load
– Main focus is speed under the bar. Try hit the squat position fast and balanced.
rest as needed between working sets.
Pausing Snatch Pull
(in 12 mInutes)
5 Sets 2 Reps
2s Pause Below Knees
2s Pause Above Knees
Follow Through into Power Position.
Pop Hips/Aggressive Shoulder Shrug!
No need to pull at the bar.
Rest as needed between working sets.
Squat Snatch (Main Set.
Snatch Waves)
Repeat for 3 Sets, aiming to increase.
E.G:
1 x 3 @40kg
1 x 2 @42.5kg
1 x 1 @47.5kg
—
1 x 3 @42.5kg
1 x 2 @47.5kg
1 x 1 @50kg
–
1 x 3 @47.5kg
1 x 2 @50kg
1 x 1 @52.5kg
Record Last Single.
Power If needed.