CrossFit Inventive – Olympic Weightlifting

Warm-up

Barbell T-spine 3 x 30 sec with partner

Frog stretch 2 mins

Pigeon 1 min e/s

Couch stretch 1 min e/s

PVC

Pass throughs x 10

pass arounds x 10 e/w

OHS x 10

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Activation

5 Barbell Strict press

3 Snatch pulls

3 Power snatch

3 OHS

3 Snatch Balance

3 Squat Snatch

Snatch Pull (10 mins to build to a heavy Drop reset tripple)

Build to or past your 1RM for 3 drop reset reps.

We are drop reseting so we can focus on a good set up each rep. Get tight and balanced before you lift. The last few sets shpuld force you to drop reset. The bar should only travel under ribcage hieght.

Lets keep the bar path tight and make contact from the hips

1 Snatch HIgh Pull 1 Power Snatch 1 Squat Snatch (On every 90 sec x 8 )

Go 0:00- Finish 10:30

Double up on Power snatch if your not squat snatching. Also focus on more depth on those power snatches if possible.

Beginners stay light and focus on technique.

Snatch (10 mins to build to a Good single)

Keep this safe. Technique before weight.

Can be Power or squat snatch. Remember the heavier we go, the more we should rely on squat snatch.