Week 8: Speed under the bar

JP CrossFit – Olympic Weightlifting

Three weeks left in our taper: weights are increasing, volume is decreasing.


Hang Snatch (8×1)

Start at 80% of your max snatch and work up to 85%. Focus on pulling yourself down into the receiving position FAST.

Back Squat (1RM)

20 min to find a 1RM. If you miss a rep, drop down to 80% and do sets of three in the time remaining.


This is optional after-class strength work.

Deadlift (4×5)

Clean grip, clean position – hips down, chest up. Hook grip or wraps, every rep from a dead stop.

Start at 85% of your max clean and go up.

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