CrossFit Inventive – Olympic Weightlifting
Warm-up
FOAM ROLL LATS 1:00 E/S
T-Spine On Roller 1:00
Puppy Dog On Roller 1:00
Spiderman 0:30 e/s
Squats Hold 0:30
Banded Ankle Mobility 45s e/s
—
ACTIVATION
20 Halo Glute Bridges
20 Banded Pull aparts
10 Pass Throughs
—
Barbell
3 Snatch High Pulls
3 Power Snatches
3 OHDS
3 Snatch Balance
—–
Snatch Balance (8 x 2)
10-12 Minutes
Complete 8 sets 2 reps resting as needed.
Idea is not heavy weight bit punching under the bar fast, landing in a good position.
Don’t Build to a heavy Double.
Hang Power Snatch (GOE90 x 7
3 Position Hang Power Snatch:
Lift 1: High Hang (pockets)
Lift 2: Mid Hang ( Mid Thigh)
Lift 3: Full Hang (Above The knees )
* Holding onto the bar for the 3 reps.
* All lIfts Completed at lockout above the head.
)
1 Snatch Pull + 1 Squat Snatch + Hang Squat Snatch (Weight)
GOE90 x 7
