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 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.