JP CrossFit – Olympic Weightlifting Snatch (Emom 15, then HS) Emom 15: Min 1-5: 78% Min 6-10: 83% Min 11-15: 88% Then find a heavy single w/o a clock Snatch Pull (2×3 @95%) Snatch Grip Deadlift (2x(3+1) @90%) 3 segment snatch DLs + 1 snatch DL Back Squat (3×3 @80%) 5 sec negative on the...Read More
JP CrossFit – WOD Laura (AMRAP – Rounds and Reps) With a partner, AMRAP 21 40/30 cal row 20 burpee over rower 10 power cleans (155/105)Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by...Read More
JP CrossFit – WOD Weighted Pistols (Weight) You must complete a pistol on both legs for weight to count. Folks without pistols, choose a challenging scale (one you wouldn’t use in a metcon) and hit that scale for 3-5 sets. Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Box jumps Pushups Pistols Shuttle runs Rx: 30”, 24”18min cap! 1 shuttle...Read More
JP CrossFit – WOD Metcon (Time) 10 rounds for time: 3 hang squat clean thrusters* 5 chest to bar 7 burpee over bar Rest 1 min after each round Rx: 95/65 Rx+: 135/9524min cap! You get one minute of rest after each round so go hard when you’re working! Quick and unbroken! Score is total...Read More
JP CrossFit – WOD Weighted Pull-ups (3 x 1) find a challenging weight you can hit once, 3 times! If you don’t have a strict pull-up, try to use the least resistant band you can and record in the comments. 2023 Individual Quarterfinals Test 2 (AMRAP – Rounds and Reps) AMRAP 12 8 SA DB...Read More
JP CrossFit – Community Metcon Metcon (Time) For time, with a partner: 800m burpee broad jumps Rx+ = synchroRx is outside to the regular 800m turnaround and back. Only one partner working at a time. Partners can break up workout however they like (alternating single reps or sets of 10 for example) For Rx+, both...Read More
JP CrossFit – WOD Weightlifting Metcon (No Measure) Front squat 6 reps@ 65-70% or moderate 5 reps@ 70-75% or moderate 4 reps@ 75-80% or moderate 3 reps@ 80-85% or heavy 2 reps@ 85-90% or heavy AMRAP@ 90-95% or heavy Front Squat Metcon Metcon (Time) For time: 15 wall walks 5 minute time cap!Read More
JP CrossFit – Olympic Weightlifting DELOAD WEEK Use your warm up sets to dial in your technique, then do perfect working sets. Snatch (4×1 @80%) Clean and Jerk (4×1 @80%) Front Squat (2×2 @80%) Accessories Front Plank: 3×60 secondsRead More
