JP CrossFit – Olympic Weightlifting

Positioning > Movement > Speed > Loads

Weightlifting

Snatch (8×1)

No foot snatches – heels can come up but toes must stay on the ground. Foot position in the set up and the catch will be identical.

Start at 55% and work up to 65%

Weightlifting

This is a complex: Power Clean + Power Jerk.

Start at 60% and work up to 70%.

Power Clean (6×2)

Push Jerk (6×2)

Weightlifting

This is optional after-class strength work.

Paused Front Squat (5×3)

3 second pause in the bottom – stay upright!

All sets at 65% of your 1RM front squat.