JP CrossFit – Olympic Weightlifting Weightlifting Snatch (4×2) 77-82% of your max snatch. Focus on perfect bar path, especially past the knee. Clean complex (5x(2+1)) 2 Pause Cleans (at shin) +1 Jerk Use the pause to make sure your weight is balanced over your midfoot and your lats are active Paused Front Squat (4×3) 77-82%...Read More

JP CrossFit – WOD Metcon (No Measure) 20 sec on/40 sec off for 4 rounds: AMRAP Strict handstand push-ups Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Handstand push up Dumbbell squat cleans* –30 double unders– *Rx: 50/35 Rx+: 60/40 15 min capRead More

JP CrossFit – WOD Metcon (No Measure) AMRAP 4 10 russian kb swings* 8 air squats 6 up downs *Rx: 24kg/16kg Rx+: 32kg/24kg Deadlift (1×2 full reset ) Sumo Deadlift (1×2 full reset ) Crash and Burn IV (Time) 15 rounds: 4 hollow body rocks 4 v-ups 8 minute time cap!Read More

JP CrossFit – WOD Metcon (3 Rounds for reps) 4:00on/4:00 off for Three rounds 27/21 Calorie Row 15 front squats* AMRAP bar over burpee *Rx: 105/75 Rx+: 135/95In order to get everything I want you to get from this WOD, you NEED go hard for each 4:00 of work. You’re getting a 1:1 work/rest ratio...Read More

JP CrossFit – WOD Clean and Jerk (Find a heavy single) Indicate whether you power cleaned or squat cleaned, and whether you power jerked or split jerked Metcon (Weight) EMOM 7 1 High Hang squat clean 1 Squat clean 2 JerksWe’re focusing on dialing in that form!Read More

Our second gymnastic seminar is just around the corner, on August 13th! In our first session we covered how to drive with our hips to help our arms complete a kipping pullup. For our second session we will be focusing on developing that hip drive to be more effective for our kipping pullups, and advancing...Read More

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (5×3) Pause for 3s below the knee. 72-77% Clean complex (5x(1+1+1)) Clean Lift-Off + Clean + Jerk, 72-77% Back Squat (3×5) 5 second eccentric phase – put on a metronome if you need it! 77-82% Afterbash 3 supersets of 10 reps: Cossack Squat (w/DB or KB) Good Mornings...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) Great White AMRAP 25, with a partner, i-go-you-go 400m partner medball run 70 up downs 50 wall balls 34 box jumps 10 devils pressesAMRAP 25 (number of shark attacks reported in the US in 2022 so far) 400 m med ball run w/partner (approx. #...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 15 With a partner I-go-you-go 40 deadlifts 40 weighted squats 60 lateral hops 30 power cleans 30 shoulder to overhead 60 lateral hops 20 clusters Unweighted Version 40 lunges 40 squats 60 lateral hops 30 up downs 30 push ups 60 lateral hops 20...Read More

JP CrossFit – WOD Metcon (Time) For time: 500m row/ 400m run 30 toes to bar 15 clean & jerks* 500m row/400m run 20 toes to bar 10 clean & jerks 500m row/400m run 10 toes to bar 5 clean & jerks 500m row/400m run *Rx: 95/65 Rx+: 135/95 23 min capIndicate whether you ran...Read More