CrossFit Inventive – Olympic Weightlifting
Warm-up
PVC:
10 Pass Throughs
10 Pass Arounds e.w
10 OHS
10 Zotts Press
10 Snatch Balance
10 Prone Lift Offs
—
Mobility
3 Way Puppy Dog Pose
Table Top 30s
Samson + Tricep 30s e.s
Active Spiderman + 5 Rotations e.s
1:00 Squat Hold
—–
Barbell
3 Snatch Grip Deadlifts
3 Snatch High Pulls
3 Power Snatches
3 BTN Push Jerks
3 Power Snatches 3s Pause Each Rep.
—
Snatch Grip Deadlift + Snatch High Pull + Power Snatch
Go Every 75s x 8 Sets
Positional Work
– Snatch Deadlift to Power Position (Hip Crease).
– Snatch High Pull to Power Position into explosive Hip Ext, Bar reaching chest height.
– Touch & Power Snatch, making sure to get the barbell back out of the hip crease!
Power Snatch
2 x TNG Reps x 8 Sets.
Go Every 90s.
Focus:
Solid Receiving Position!
3 Second Pause in every catch.
This is not about weight. Only Build if you can hold the 3s pause!!!!
If you don’t stick a clean landing, fix your position within the 3s pause.
Power Out-put (No Measure)
10 Sets:
Box Jump + Step Down Double Broad Jump
[24/20 Inch]
Walk Back Recovery.
