JP CrossFit – Olympic Weightlifting

The gym will be closed next Fri, 11/26, so check out the home workout we have for you! https://docs.google.com/document/d/1lNqkkDWqfzBFOOnmfNGn5U0Q9RMAikUW7youtvy-2TE/edit?usp=sharing

Weightlifting

Snatch (12×1)

At 85% of your max snatch. Consistency consistency consistency!

Back Squat

Set 1: 10 reps 65%

Set 2: 5 reps at 70%

Set 3: 5 reps at 72.5%

Set 4: 5 reps at 75%

Set 5: 4 reps at 85%

Set 6: 10 reps at 70%

Afterbash

This is optional strength work for after class.

Dumbbell Bench Press (3×10)

Pick a weight that leaves you with 2 reps in the tank.

Dumbbell Row (3×10)

Pick a weight that leaves you with 2 reps in the tank. These two exercises should be done as super sets, i.e. Press-Row-Rest-Repeat