JP CrossFit – Olympic Weightlifting Last heavy day before taper week! Weightlifting Clean and Jerk (1RM) Three attempts to find a 1RM. Muscle Snatch (6×2) Slow pull – from ground to mid-thigh should be at half speed. Focus on close bar path, high elbows, tight overhead. Don’t go heavier than 65% of your max snatch,...Read More

JP CrossFit – WOD Metcon Metcon (No Measure) Deadlift: 8-6-4-2-2-2-2 After every set: 3 ring dips Deadlift Metcon Metcon (AMRAP – Reps) Teams of 2! AMRAP 10: P1: 250m row P2: AMRAP push upsPlayer 2 gets as many push ups as they can while Player 1 rows. Once P1 finishes their row, players switch. P1...Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 3 rounds: 21 sit ups 15 up downs 9 front squats (115/80) 2 rounds: 21 sit ups 15 up downs 9 front squats (135/95) 1 round: 21 sit ups 15 up downs 9 front squats (155/105) Rx+ = 135/95, 155/105, 175/115 18 min time cap!Read More

JP CrossFit – WOD Weightlifting Push Press (Find a heavy 3×2!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 9 wall balls* 1 wall walk *Rx = 20/14Read More

JP CrossFit – WOD Metcon Metcon (5 Rounds for reps) Every 3:00, 5 rounds: 60 double unders 18 alt. dumbbell hang cleans* 8 burpees over dumbbell Max unbroken toes to bar *Rx = 50/35 Rx+ = 70/50Choose a toe to bar scale at which you can hit at least 10 consecutive reps. If hanging for...Read More

JP CrossFit – WOD Weightlifting Metcon (No Measure) EMOM 6: 2 tempo overhead squats Tempo: 55X0 Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#20 minute soft cap!Read More

JP CrossFit – Community Metcon (AMRAP – Reps) Choose your own death by: Min 1: 1x Min 2: 2x Min 3: 3x etc… Options: Dumbbell Thruster: 50/35 Wall Balls: 20/14 BurpeesYou can’t see my face right now, but it’s an evil grin 😉 Choose something you think you can at minimum get to the 12...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) Weighted Version AMRAP 20 300m run 14 power cleans 14 weighted lunges 14 shoulder to overhead 30 lateral hops Unweighted Version AMRAP 20 300m run 14 air squats 14 Jump lunges 14 push ups 30 lateral hopsRead More

JP CrossFit – Olympic Weightlifting Three weeks left in our taper: weights are increasing, volume is decreasing. Weightlifting Hang Snatch (8×1) Start at 80% of your max snatch and work up to 85%. Focus on pulling yourself down into the receiving position FAST. Back Squat (1RM) 20 min to find a 1RM. If you miss...Read More

JP CrossFit – WOD Metcon Metcon (Weight) E90 seconds for five rounds 1 push jerks 2 split jerks Split Jerk (1×1) Half Acid Bath (Time) For time: 250m ski-erg 500m bike 250m row 5 min cap!!!Set yourself on fire and goooooo! Each segment should take about a 1:00-1:30. 500m=.5 kilometers on bikeRead More