JP CrossFit – Olympic Weightlifting

Welcome back, Swole Patrol – I hope your Thanksgiving was full of warmth, laughter, and protein!

Weightlifting

Clean complex (7×1)

Paused Clean Pull + Paused Clean + Jerk. Start at 80% and work up to 85% of your max clean.

Front Squat (4RM)

Take 12 minutes to find your 4-rep max.

Front Squat (1×6)

at 85% of your 4RM

Afterbash

This is optional strength work for after class

Push Press (4RM)

Focus on a vertical dip and drive – keep that chest up and your weight in your whole foot!