Olympic Lifting

CrossFit Inventive – Olympic Weightlifting

Warm-up

T-Spine On Roller 1:00

Puppy Dog On Roller 1:00

Twisted Cross 0:30

Spiderman 0:30 e/s

Squat Hold 1:00 (knees out)

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PVC:

10 Prone Lifts

10 Pass Throughs

10 Pass Arounds

10 OHS

10 Snatch Balance

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BARBELL

3 Snatch High Pulls

3 Power Snatch

3 OHS

3 Snatch Balance

3 Squat Snatch

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Snatch High Pull Muscle Snatch (10 Minutes To Build To Heavy Single)

Focus is Upper Body Pull on Both movements.

Get the most from the your hip extension and Shrug before following through with the pull.

Keep a tight bar path throughout the movement.

1 x Power Snatch + 1 x Overhead Squat + 1 x Squat Snatch (Go Every 90 x 7)

1 Power Snatch + 2 Hang Power Snatch (Go Every 90 x 7)