JP CrossFit – Olympic Weightlifting
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Weightlifting
Clean complex (6×2)
Clean + Front Squat + Jerk
Start at 70% of your Clean & Jerk and work your way up to 80% over the course of your six sets.
Power Snatch (6×1-2)
Sets 1-2) Doubles at 75%
Sets 3-4) Doubles at 80%
Sets 5-6) Singles at 85%
Percentages based on your heaviest power snatch.
Afterbash
Alternate sets between the two exercises, taking about a minute of rest after each set. In other words, do a set of 2 front squats, then rest, then a set of 2 push presses, then rest, etc.
This is optional strength work for after class.
Front Squat (5×2)
Start at 85% of your max front squat and work up to 90%.
Push Press (5×2)
Start at 85% of your max push press and work up to 90%