Olympic Weightlifting – Wed, Nov 23

CrossFit Inventive – Olympic Weightlifting

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Warm-up

Foam Roll Lats 1:00 e/s

Lower Back 1:00

1:00 T-Spine On Roller

Glute 0:30 e/s

Lower Back/Hipflexor 0:30 e/s

Squat Hold 0:30

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PVC:

10 PASS THROUGHS

10 PASS AROUNDS E/W

10 OHS

10 PRONE LIFTS

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BARBELL

3 Snatch High Pulls

3 Power Snatch

3 Hang Snatch High Pulls

3 Hang Power Snatch

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1 Snatch High Pull 1 Power Snatch 1 Hang Snatch High Pull 1 Hang Power Snatch (5 Sets @Same Weight.

Moderate Loads Only!
Find a consistent Power Position on all movements. )

1 Power Snatch + 2 Hang Power Snatch (Go Every 90s x 7 Sets.
Building Safely.
No need to build every set. Tekkers before weight. )

Power Snatch (5-4-3-2-1
Build to 5 Reps weight then keep reducing reps by 1 rep from 5 Reps.
Power Snatch [Must be TNG Reps]
Our Goal is to build where possible.
Repeat Loads if needed.
Rest as needed.
* Record Last Single. )