CrossFit Inventive – Olympic Weightlifting
Warm-up
Spiderman + 5 Rotations e.s
Frog 90s
Couch 1:00 e.s
Table Top 30s
PVC Snatch Position In Uprights 30s
PVC Prone Lift Offs x 10
PVC OHS x 10
PVC Zots Press x 10
—
Barbell
3 Snatch Deadlifts
3 Snatch High Pulls
3 Power Snatch
3 OHS
3 Squat Snatch
—
Zots Press (3 x 8)
3 x 8 Sets.
This Should Be light at first attempts. Use PVC if you can’t progress to empty bar. Forcing ourselves into that deep squat position and press into the snatch. If you’r using a bar, be careful to bring the barbell back onto your traps correctly. Not Crashing Down On you.
Snatch Grip Deadlift + Snatch High Pull + Power Snatch (“Primer”
Go Every 90s x 7
Building to moderate weights only.)
Squat Snatch
On The 90s x 7 Sets
2 TNG REPS
Build safely throughout.
Beginners stay light & focus on technique.