CrossFit Inventive – Olympic Weightlifting
Warm-up
Puppy Dog Pose 30 sec
Twisted Cross 30 sec
Table Top 30 sec
Frog 60 sec
Static Squat Hold 60 sec
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PVC
10 Pass throughs
10 Pass arounds
10 OHS
10 Snatch Balance
10 OH Reverse Lunge Steps
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Barbell:
3 Snatch High Pulls
3 Power Snatch
3 OHS
3 Snatch Balance
3 Squat Snatch
Snatch Balance (6 Min EMOM)
Primer: Build to a moderate weight if possible.
Aim is push press bar from back rack position, dropping into the floor fast with a soild catch.
SUBS:
1 x OHS (Use Light bar/PVC if need be)
1 Snatch HIgh Pull 1 Power Snatch 1 Squat Snatch (On every 90 sec x 8)
Build wherer possible.
Form before weight as always.
Hold the bard through each movement
Snatch (Drop reset Double on every 90 sec )
Build to a heavy but safe double or stay light and focus on form.
Drop the bar inbetween each rep and focus on a good set up.