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.