JP CrossFit – Olympic Weightlifting

All aboard the train to Gainztown! We’ll be focusing on strength building for this 7-week cycle – we might as well put those holiday calories to use and get freakishly strong along the way!

https://docs.google.com/document/d/1lNqkkDWqfzBFOOnmfNGn5U0Q9RMAikUW7youtvy-2TE/edit?usp=sharing

Weightlifting

Clean and Jerk (16×1)

All reps at 75% of your max clean and jerk.

Front Squat (5RM)

12 minutes to find a 5RM. Take a few warm-up sets, starting a little heavier than the C&J’s you just did, and aim to make your 5RM attempt(s) toward the end of the 12 minutes.

Front Squat (1×8)

one set at 85% of your 5RM

Afterbash

This is optional after-class strength work.

Push Press (8RM)

Focus on a vertical dip and drive – no dropping the chest and shifting onto the toes at the bottom of the dip!