JP CrossFit – Community Warm-up Sylvia Rivera was a Latina trans woman who fought for the inclusion of transgender folks and other marginalized identities that were not being recognized in the mainstream and middle-class gay liberation movement. She formed her own organization alongside fellow trans activist Marsha P. Johnson called STAR, that focused on providing...Read More
JP CrossFit – Olympic Weightlifting Weightlifting Snatch (4×2) 85% of your max snatch Snatch Pull (3×3) 105% of your max snatch Back Squat (2×5) 80% of your max back squat Afterbash Romanian DeadLift (RDL) (5×3)Read More
JP CrossFit – Community Warm-up (No Measure) Marsha P. Johnson was a Black trans woman who is credited with starting the Stonewall Riots after police raided the gay bar Stonewall Inn. Her bravery in the face of oppression ignited subsequent LGBTQ political activism and is generally considered the start of the modern LGBTQ rights movement....Read More
JP CrossFit – Olympic Weightlifting Watch this! https://youtu.be/PTvv1wHl1Nk Warm-up Pause jerks: pause for three seconds in the bottom of the dip, focus on keeping your weight over the front of your heel. Work up to 70% ish. Weightlifting Split Jerk (4×2) First jerk is a pause jerk, second jerk is regular speed. 85% of your...Read More
JP CrossFit – WOD Metcon (Time) For Time 20-18-16-14 russian swings* 30 double unders into 12-10-8-6-4 goblet squats* 30 double unders *Rx: 16kg/12kg Rx+: 24kg/16kg9 min cap Metcon (No Measure) Athletes Choice: Front squat or back squat Front Squat (5×3) Back Squat (5×3)Read More
JP CrossFit – WOD Announcements HAPPY FIRST DAY OF PRIDE MONTH!!!!!!!!!!!!!!!!!!!!! Metcon (Time) 3 rounds for time 400m run or 500m row 15 deadlifts* 20ft handstand walk 15 min cap! Rx: 225/155* Rx+: 10ft incrementssub 4 wall walks for handstand walkRead More
JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 30 Min 1: AMRAP cal row Min 2: rest Min 3: AMRAP double dumbbell thrusters Min 4: rest Min 5: AMRAP situps MIn 6: rest No rx weights today. If you did murph, grab something light and prioritize moving.Read More
JP CrossFit – WOD Warm-up (No Measure) Mobility: 5 min of Foam rolling /lacrosse balling : – Pecs, traps, upper back, forearms, hips, calves, quads – include inch worms General Warm up : 2 Rounds of 20 mountain climbers 20 high knees 20 butt kickers 20 jumping jacks Specific warm up: 400m run Put on...Read More
JP CrossFit – Olympic Weightlifting Weightlifting Clean (5×2) 80% of your max clean Clean Pull (4×3) 100% of your max clean Front Squat (4×3) 75% of your estimated max front squat from last cycle Afterbash Box Jumps (5×4) Pick a low/medium box, jump with flat feet, land with straight legs.Read More
