Block 3, Week 2, Session 1

JP CrossFit – Olympic Weightlifting

Watch this!


Pause jerks: pause for three seconds in the bottom of the dip, focus on keeping your weight over the front of your heel. Work up to 70% ish.


Split Jerk (4×2)

First jerk is a pause jerk, second jerk is regular speed. 85% of your max jerk.

Power Clean (4×2)

85% of your max power clean. You can go heavier if your power clean PR is old, but focus on pulling vertically and catching the barbell high.

Push Press (4×3)

85% of your max push press


Shoulder Press (4×6)


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