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