Block 2, Week 4, Session 1

JP CrossFit – Olympic Weightlifting

Warm up drill this week is ATHLETE’S CHOICE – pick the drill you need most.


Snatch (1RM)

first half of a Sn + OHS complex

Overhead Squat (1RM)

second half of a Sn + OHS complex

Clean and Jerk (2+1 or 1+2)

Find a max with either 2 cleans + 1 jerk or 1 clean + 2 jerks

Front Squat (5RM)

Pick a target and adjust it based on how your warm-ups feel. I don’t want you doing three sets of 5 while trying to figure out a max.



Dumbbell Row (3×8)

Dips (3×8)

Strict ring dips, use assistance if necessary.

Previous PostNext Post