CrossFit Inventive – Olympic Weightlifting
Warm-up
– T-Spine On Roller 1:00
– Glute 0:30 e/s
– Frog 2:00
– Squat Hold 0:30
—
ACTIVATION
2 Laps Halo Crab Walks
10 Halo Air Squats
20 Banded Pull-aparts
10 Pass Throughs
10 OHS
—
BARBELL:
3 Snatch High Pulls
3 Muscle Snatches
3 Power Snatch
3 OHS/Back Squats
3 Squats Snatch/As Low As Possible
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Muscle Snatch (EMOM 8 x 2 Reps)
Build heavy enough that we have work on using explosive hip extension without pulling under the bar.
Record last weight.
Pausing Power Snatch (Go Every 90s x 7 Sets.)
P1: 3s Below Knees
P2: 3s Above Knee/Mid Thigh
P3: In Receiving Position
+ 1 @Nornal Speed.
Building heaving enough to test each position, making sure to keep each point of contact the same and holding for 3s.
Setting yourself up for a tidy power snatch.
Hang Snatch (EMOM 6: x 1 Reps
)
Building safely over the 6 Sets.
This Can Be Hang Squat Snatch or Hang Power. What ever it takes to get under the weight safely.
