JP CrossFit – Olympic Weightlifting

Metcon (Weight)

E90 sec for 6 rounds

2 cleans from the block or hang (@ or above knee)

Metcon (Weight)

E2mom for 5 rounds

1 hang clean

1 jerk

Accessories

Tempo Back Squat (5 sec descent
2 sec pause
0 sec ascent
0 sec pause)

really focus on driving out of the hole aggressively. Note due to the tempo weight will end up being on the moderate side. Feel free to build in weight across sets vs hitting all sets at the same weight

Sun’s Out Squirrels Out Successories (No Measure)

3 rounds not for time:
10 bus drivers
10 frontal raises
10 lateral raises