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JP CrossFit – WOD Hang Squat Clean (Build to a heavy single hang squat clean.) Reminder, you must deadlift the weight first and then go into the hang. Drop It Like a Squat (Time) 6 Rounds for Time: 5 squat cleans 8 wall balls 9 min cap Rx: 105/75, 20/14 Rx+: 135/95, 11’/10′
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JP CrossFit – WOD Metcon (No Measure) 5×5 Sumo or Conventional Deadlift –5 strict dips after working sets–Dips do not have to be unbroken. They should be challenging, maybe done in 2-3 sets. Deadlift Sumo Deadlift
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JP CrossFit – Community Announcements Today is Transgender Day of Remembrance (TDOR) is an annual observance on November 20th that honors the memory of the transgender people whose lives were lost in acts of anti-transgender violence. TDOR was started in 1999 by transgender advocate Gwendolyn Ann Smith as a vigil to honor the memory of...
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JP CrossFit – Community Announcements Transgender Day of Remembrance (TDOR) is an annual observance on November 20th (tomorrow) that honors the memory of the transgender people whose lives were lost in acts of anti-transgender violence. TDOR was started in 1999 by transgender advocate Gwendolyn Ann Smith as a vigil to honor the memory of Rita...
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JP CrossFit – WOD Weightlifting Metcon (Weight) Every 3:00 minutes, 7 rounds:    4 back squats    2 front squats Metcon Metcon (6 Rounds for reps) EMOM 6:    Min 1: Max unbroken push ups    Min 2: Max unbroken strict pull ups
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JP CrossFit – Olympic Weightlifting Muscle Snatch (4×3) Power Snatch (3×2 @70-75%) Jerk Balance (3×3) Jerk complex (3x(2+1) @80%) 2 Front Squats + 1 Jerk (80% of your jerk) Front Squat (4×5 @RPE 7) RPE 7 means three reps left in the tank at the end of every set
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JP CrossFit – WOD Metcon Muscle Car (Time) 20 rounds:    1 clean and jerk*    2 bar over burpees    3 toes to bar *Rx = 155/105 Rx+ = 185/125 16 minute time cap!
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JP CrossFit – WOD Metcon Metcon (5 Rounds for reps) 5 rounds, 2:00 on, 2:00 off:    21/18 calorie row    AMRAP overhead squats* *Rx = 75/55 Rx+ = 115/85
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JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15:    20 kettlebell swings*    20 lunges    20 twists*    20 up downs    20 pull ups At the 10:00 and 5:00,    5 wall walks *Rx = 16kg/12kg Rx+ = 24kg/16kg
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JP CrossFit – WOD Weightlifting Metcon (No Measure) EMOM 6:    2 hang power cleans Hang Power Clean Metcon Annie Karen-ina (Time) 50-40-30-20-10 Wall balls (20#/14#) Double unders Sit-ups18 minute cap!
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