JP CrossFit – Olympic Weightlifting

Clean (1-1-1-1-1-1)

Pause for 3 seconds at the knee on the way up. This will significantly reduce load. Above notation indicates that you’re to build to a single rep, adding in weight each time for 6 total reps.

Metcon (Weight)

E90s for 10 rounds

1 hang squat clean

1 jerk
veteran athletes split jerk, new athletes push jerk.

Optional Accessorie(s)

Bulgarian Split Squat

Complete 5 reps per leg. Use db or Kb (single or double)

Sun’s Out Squirrels Out Successories (No Measure)

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