JP CrossFit – Olympic Weightlifting

Metcon (Weight)

5×2 Pause Snatch

Pause at the knee for 2 seconds on each rep.

Build in weight across sets.

Squat Snatch is preferred.

Metcon (Weight)

E90 sec for 8 rounds:

1 Snatch

Build across sets if you like

Squat Snatch is preferred.

Snatch (For Reference)

Accessories

Front Squat (1×5 @ 60%
1×5 @ 70%
1×5 @ 70%
1×5 @ 70%)

Sun’s Out Squirrels Out Successories (No Measure)

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