JP CrossFit – Olympic Weightlifting
Friday Night Weightlifting
Plyo: Squat Jumps, 3×6 . Maybe go a little heavier than you went on Wednesday, but remember that the goal here is building explosiveness, not just strength.
Complex: Clean + Power Jerk, 4×1 @65-70%. Cleans at this weight should feel very light. The goal of a power jerk is to focus on a vertical dip and a full leg extension without worrying about the timing of the footwork.
Bulgarian Split Squat, 4×6, RPE Since we’re only doing six reps this time, you should be able to go a bit heavier than you did on Wednesday and still keep it at RPE 8.
Paused Front Squats, 4×4 @70-75%. Three second pause in the hole, then stand up.
Torso Accessories : Three supersets of 60 second front plank and 20 bird dogs per side.