JP CrossFit – Olympic Weightlifting

Weightlifting

Snatch (Find a 1RM)

I suggest lifting every two minutes or so, like this:

1) 60%

2) 70%

3) 80%

4) 90%

5) 94%

6) 98%

7-8) 102+%

Limit yourself to two misses – after your second miss, take some weight off the bar and work on technique for the rest of the time.

Weightlifting

Overhead Squat (3×4 at 80-85% of your OHS)

Weightlifting

Snatch Pull (4×3 at 85-90% of your snatch PR)

This is optional after-class strength work.