Block 3, Week 4, Session 1

JP CrossFit – Olympic Weightlifting


Athlete’s Choice! Choose a couple drills that you need (to dial in your technique) and one that you love (to boost your confidence)


Snatch (1RM)

Part 1 of a complex: Snatch + OHS.

Overhead Squat (1RM)

Part 2 of a complex: Snatch + OHS.

Clean and Jerk (1RM)

No more than two misses

Back Squat (Heavy 3)

See if you can set a new estimated 1RM for next cycle!


Supersets of DB Rows and Dips, i.e. row, dip, rest, repeat

Dumbbell Row (3×8)

Ring Dips (3×8)

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