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.