JP CrossFit – Olympic Weightlifting
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Weightlifting
Snatch (9×1)
Sets 1-6: Pause for 2 seconds at the knee, focus on good positioning. Start at 70% and work up to 85%.
Sets 7-9: Start at 85% and work up to 90% if your form feels good. (No pause.)
Power Clean (1RM)
This is a complex: Power Clean + Push Jerk
Push Jerk (1RM)
This is a complex: Power Clean + Push Jerk
Afterbash
Back Squat (5×2)
Start at 87% and work up to 93%.
After every set, do 5 pull-ups with a 3 second pause at the top.
This is optional after-class strength work.