JP CrossFit – Olympic Weightlifting It’s deload time! Weightlifting Snatch (5×2) 70% of your max snatch. Enjoy the lighter weight and focus on having perfect technique. Snatch Pull (3×3) Deficit pulls, standing on a plate. Load is 80% of your max snatch. Back Squat (4×5) 70% of your estimated max back squat. Afterbash Squat Jumps:...Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) Cash in: HYDRATE! 25 Minute AMRAP In teams of three Partner 1, AMRAP of: 5 Burpees 10 Step Ups Partner 2, AMRAP of: 5 Pushups 10 Wall Balls Partner 3 Run 200m Cash out: HYDRATE!When Partner 3 returns, they will switch with Partner 1,...Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) Cash in: HYDRATE! 25 Minute AMRAP In teams of three Station A, AMRAP of: 5 Pushups 15 Tuck Jumps Station B, AMRAP of: 5 Burpees 15 Lunges Cash out: HYDRATE!Partner 1 starts at Station A Partner 2 starts at Station B Partner 3 runs...Read More

JP CrossFit – WOD Gymnastics Metcon (No Measure) German Hang 10×1 for Quality Metcon (Time) 15 minutes Knees to ElbowsRead More

JP CrossFit – Olympic Weightlifting Warm up drill this week is ATHLETE’S CHOICE – pick the drill you need most. Weightlifting Snatch (1RM) first half of a Sn + OHS complex Overhead Squat (1RM) second half of a Sn + OHS complex Clean and Jerk (2+1 or 1+2) Find a max with either 2 cleans...Read More

JP CrossFit – WOD Metcon Metcon (No Measure) Three Rounds 3 Burpees 6 Straight Legged Box Jumps 9 Russian Kettlebell Swings Rx: 18/12″, 24/16kg Rx+: 24/20″ 32/24kg Weightlifting Metcon (Weight) Build to a heavy complex of: Clean Deadlift Power Clean Hang Squat CleanRead More

JP CrossFit – WOD Metcon Barbie (Time) 5 Rounds for Time 10 Pull-ups 15 Push-ups 20 Sit-ups 25 Squats *90 second forced rest between rounds*Go hot, stay hot. Record total time at the end of Round 5 20 minute cap; keep your rounds under 2:30 each!Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 25 Double Unders 20 Lunges 15 Hang Clean to Over Head 10 Bar Over Burpees Rx: 75/55 lbs Rx+: 50 Dubs, 95/65 lbsRead More

JP CrossFit – WOD Metcon 1000m run (Time) for timeTake a right out the front door, run once around the block. Finish line is at the front door! Strength Back Squat (Find a Heavy 3)Read More

JP CrossFit – Community Announcements Warm-up (No Measure) Even though the cap has been lifted we appreciate you signing up ahead of time so we have a good sense of how many people to expect. Thanks! Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3! Player 1: 400m run Player 2: work Player 3:...Read More