CrossFit Inventive – Olympic Weightlifting
Warm-up (No Measure)
Adductor stretch x 3 mins
Barbell anterior stretch 3 x 30sec
Red banded warm-up
3 x P1 muscle snatch
3 x muscle snatch
3 x power snatch
3 x OHS
3 x snatch balance
1 x Snatch balance + 2 x OHS (12 mins to build to heavy single)
From the racks. Build safely to a heavy single of the above complex. If you are a beginner than stay light and focus on technique. Rest as needed between lifts.
1 x High Hang 1 x Mid thigh 1 x Full (On every 90 seconds x 8 sets. )
3 Position Snatch
Hold the bar!
10:30 is last lift time.
Record heaviest successful single. Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.