CrossFit Inventive – Olympic Weightlifting
Warm-up
Mobility
10 Leg Swings F/L
10 Scorpions F/B
Active Spidermans + 5 Rotations e.s
Samson + Tricep 30s e.s
Table Top 30s
Squat Hold 1 Minute
—
Activation
4 Laps Halo Crab Walks
20 Banded Pull-aparts
10 Pass throughs
10 Press
—
BB
10 Good Mornings
3 Snatch High Pulls
3 Muscle Snatches
3 Power Snatches
3 OHS
3 Hang Power Snatches
3 Hang Squat Snatches
—
Snatch High Pull + Muscle Snatch
EMOM 8 x 1 Reps
Build to challenging Load
Snatch Balance
EMOM 8: x 2 Reps
If you can’t reach full depth, get as low as confident
Push Jerk from behind the neck and focus on the power snatch receiving position.
Build only if possible. Depth before weight.
1 Hang Power Snatch 1 Hang Squat Snatch
EMOM 8: x 1 Reps
Build safely or stay at one load.
