CrossFit Inventive – Olympic Weightlifting
Warm-up
T-Spine stretch 1:00
Puppy Dog Pose 1:00
Twisted Cross 0:30 e/s
Frog 2:00
Couch 0:30 e/s
PVC
10 Pass Throughs
10 Pass Arounds
10 OHS
10 Drop Snatch
Barbell:
1 Snatch Deadlift
1 Snatch Pull
1 Power Snatch
2 OHS/Low as possible
1 Squat Snatch/Power
—–
1 Round of complex
2 Snatch Deadlift 2 Snatch Pulls 1 Power Snatch 1 Snatch (“Primer” Go Every 90 x 6 )
“Light Load”
3 Position Power Snatch + 1 Power Snatch ((Moderate Load) Go Every 90 x 6)
Pause:
– 2 sec below Knees.
– 2 Seconds at Power position. (Hip crease)
– 2 seconds in catch.
1 Power Snatch 1 Hang Power 1 Snatch 1 Hang Squat Snatch (Go Every 90 x 8)
* If you can’t Squat snatch, go as low as you can manage.
Technique comes first.
* Stay light and focus on form if your a beginner.
