CrossFit Inventive – Olympic Weightlifting
Warm-up
Foam Roll Lats 1:00 e.s
Then 2 mins of your choice.
—
Puppy Dog On Roller 1 min
T-Spine on roller 1 Min (Hold 5kg Plate)
Active Spiderman + 5 Rotations e.s
Pigeon 30s e.s
—
BARELL
10 Good Mornings
10 Snatch Grip RDLs
3 Muscle Snatches
3 Hang Power Snatches
30 Calf Pumps
—
Muscle Snatch
Build Top Heavy 3 Reps in 10 minutes.
Then…
GoE90s (together)
3 x 5 @90% of your heaviest 3 Reps.
RECORD 3 X 5 LOAD
Hang Power Snatch
Go Every 90s x 7 Sets:
Building Safely.
Beginners, stay light & focus on technique.
Snatch Grip RDL’s
4 Sets 10 Reps @Challenging Load.
Super set with:
3 x
Box Jump 24/20inch
Into step down Broad Jump.
Aim for max distance!
90s rest
* As son as your second foot touches the flor on the step down, explode into broad-jump.