CrossFit Inventive – Olympic Weightlifting
()
Warm-up
T-Spine On Roller 1:00
Puppy Dog On Roller 1:00
Lower Back/Hipflexor 0:30 e/s
Squat Hold 1:00
—
ACTIVATION PVC:
Pass Throughs x 10
Pass Arounds x 10
OHS x 10
Drop Snatch x 10
4 Laps halo Crab Walks
—
Barbell
3 Hang Snatch High Pulls
3 Hang Power Snatch
3 OHS
3 Drop Snatch
3 Squat Snatch
—
Drop Snatch (EMOM 8: x 1 Rep)
This is a Primer.
Focus is speed under the bar, not heavy weight.
1 x Snatch Pull + 1 x Power Snatch + 1 x Squat Snatch (7 x 1)
Snatch Pull: Explosive hip & shrug, bar only moving up through those two extensions.
TNG into Power Snatch, TNG Squat Snatch.
1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch (7 x 1)
GOE90 x 7.
Build Safely Throughout.
