JP CrossFit – Olympic Weightlifting You’ve put in the work for seven weeks – time to reap the rewards! Weightlifting Snatch (1RM) Three attempst to find a 1RM. I recommend taking your first lift at 94%, your second at 97%, and your third at 101 or 102%. Resist the urge to keep snatching after your...Read More

JP CrossFit – WOD Gymnastics Metcon (No Measure) EMOM 6: Tempo pull ups! 8 sec ascent 8 sec hold 8 sec descent Metcon Metcon (Time) For time, partitioned as you like: 30 strict pull ups 50 dumbbell snatches* 70 box jumps* 90 sit ups 120 lateral hops *Rx = 50/35, 24″/20″ 17 minute time cap!Read More