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.