CrossFit Inventive – Olympic Weightlifting
Warm-up
Couch 1:00 e.s
Frog 2:00
Samson + Tricep 0:30 e.s
Table Top 30s
3 Way Puppy Dog 30s each
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PVC
10 Pass Throughs
10 Pass Arounds
10 OHS
10 Snatch Balance
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BARBELL
3 Snatch Pulls
3 Power Snatch
3 OHS
3 Snatch Balance (Bar/PVC)
3 Squat Snatch/Power Again
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Snatch Balance (5 x 2
From Rig)
(In 10 Minutes)
Build up & complete 5 Sets 2 Reps @same weight.
Should be light to moderate loads. Focus on speed under the bar.
Use a PVC Pipe if needed. Work on the mobility in the movement by going light.
1 x Snatch Pull + 1 x Power Snatch + 1 x Squat Snatch (7 x 1)
Go Every 90s
Build Over the 7 sets safely.
Beginners stay light & focus on form.
– Snatch Pull: Explosive Hip/Shoulder Shrug.
No need to keep to pulling at the bar. Bar should be moving up, through hip & Shrug ext.
– If you can’t squat snatch, double upon Power Snatch.
Snatch (6 x 2)
Go Every 90s
Squat Snatch Touch & Go Doubles.
Build Safely over the 6 Sets.
