CrossFit Inventive – Olympic Weightlifting
Warm-up
T-Spine 1:00 (Use Ball/Roller)
Puppy Dog Pose 1:00
Twisted Cross
Frog 2:00
Couch 0:30 e/s
Ankler Mobility 1:00 e/s
PVC
10 Pass Throughs
10 Pass Arounds e/w
10 OHS
10 Snatch Balance
Barbell
3 Power Snatch
3 OHS
3 Snatch Balance
3 Snatch (full/Power)
Snatch Balance (EMOM x 8 )
“PRIMER”
Stay light and focus on speed under the bar.
Use a PVC if you have mobility issues.
1 Split Snatch + 1 Power Snatch + 1 Squat Snatch (Go E90 x 7 )
*If you have not yet tries a Spilt Snatch, stay light until you get comfortable with the movement.
* Double Power Snatch if you can’t Squat Snatch.
Snatch (GoE90 x 7 Sets)
Build to a Heavy Drop Reset Triple
Stay Light & Focus on Form if need be.
