CrossFit Inventive – Olympic Weightlifting
Warm-up
Mobility
2 Mins Moderate Pace Machine
T-Spine On Roller 1 Min
Puppy Dog 1 Min
Samson + Tricep 30s e.s
Pigeon 1 Min e.s
Squat Hold 30s
—
ACTIVATION
Banded
10 Pull aparts
10 Pass Throughs
10 OHS
10 Press
—
Barbell
3 Snatch High Pulls
3 Muscle Snatches
3 Hang Power Snatches
3 Position Hang Power Snatch
—
Muscle Snatch
In 10 Minutes
5 x 2 @same challenging Load.
Rest as needed between sets.
Hang Power Snatch
Positional Work
Go Every 90s x 8 Sets:
3 Position Hang Power Snatch
Top To Bottom…
P1: High Hang Snatch
P2: From Top Of Knees
P3: Just Below Knees
Holding barbell throughout.
Hang Power Snatch
EMOM 7:
Build To a Heavy Safe Single.
– Beginners stay light and focus on form throughout.
