CrossFit Inventive – Olympic Weightlifting
Warm-up
10 Shuttle Runs
2 Laps High Knees
2 Laps Butt Kicks
10 Leg Swing F/L
5 Inchworms 1 Push up
30s active spiderman e.s
1:00 Squat Hold
30s Ankle Mobility
—
PVC
10 Pass Through
10 Pass arounds e/w
10 OHS
5 Snatch Balance
5 Zots Press
—
Barbell
3 Power Snatch
3 OHS/as low as possible
3 Snatch Balance/as low as possible
3 Squat Snatch
3 Hang Squat Snatch
—
Zots Press (3 x 8)
Use PVC
Or
Only Barbell if you can maintain deep squat and control barbell back to shoulders each rep.
1 x Snatch Balance + 1 x OHS
EMOM 8 x 1 Rep
Build Or Stay Light throughout.
Get as low as you can ,safely in each movement if you can’t reach full range of movement. Or use PVC.
Snatch + Hang Snatch
EMOM 8 x 1 Rep
Both movement can be squat or power.
Mix them up if you like.
Build safely or stay at one weight.
Seated Max height box jump (Distance)
Power out-put
10 minutes to build to max height.
