CrossFit Inventive – Olympic Weightlifting
Warm-up
“Move”
30s 10m Shuttle runs
15r
30s Wall Squat
15r
30s Dead Hang Off Pull-up Bar
15r
30s Superman Hold
—
Mobility
30s Box Hamstring Stretch
+ 30s Deep Squat KB Hold
Puppy on Box1:00
Active Spiderman + 5 Rotations e.s
—
PVC Activation
10 OHS
10 Pass Throughs
10 Squat Pass Throughs
10 Prone Lift Offs
—
Barbell
3 Snatch Pulls
3 Muscle Snatches
3 Power Snatches
3 BehindNeck Push Jerk
—
Muscle Snatch
EMOM 8: x 1 Rep
Aim to build moderate to heavy over the 8 sets.
No Dropping under the bar.
Stay at one weight if need be.
Power Snatch
EMMOM 8:
3 Position Power Snatch
– 3cm Off Floor
– Just Below Knees
– Just above Knees
2s in each position.
Build only enough to challenge each position.
Snatch Pull
5 x 3@90% 1RM
This should be heavy.
Focus on guiding the bar to your power position. (Hips)
You may drop reset.
