CrossFit Inventive – Olympic Weightlifting


Puppy Dog Pose 30 sec

Twisted Cross 30 sec

Table Top 30 sec

Frog 60 sec

Static Squat Hold 60 sec



10 Pass throughs

10 Pass arounds

10 OHS

10 Snatch Balance

10 OH Reverse Lunge Steps



3 Snatch High Pulls

3 Power Snatch


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.


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.