Block 1, Week 4: Dip and Drive

JP CrossFit – Olympic Weightlifting

Watch these!


Split Jerk (3×2)

3 sec pause in the bottom of the dip – focus on a vertical bar path and a full foot.


Split Jerk (3×3)

72-82% of your max jerk

Push Press (3×5)

67-77% of your push press. Drive the bar up and back, and rely on your legs more than your arms.

Front Squat (3×5)

67-77% of your max front squat

Previous PostNext Post