Category

WOD
JP CrossFit – Community Juneteenth II (Time) Solo: For time: Buy-in: 65 second moment of silence 6 rounds: 400m run 19 dumbbell squats 18 burpees 65 lateral hops *Rx = 50/35 Partner Version: For time: Buy-in: 65 second moment of silence 6 rounds: 400m run together A: 10 dumbbell squats B: 9 dumbbell squats A:...
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JP CrossFit – Olympic Weightlifting This is a deload week! Please treat it like one! Weightlifting Power Snatch (4×2) 75-80% of your power snatch Power Clean (4×2) Part 1 of a complex: Power Clean + Power Jerk, 75-80% of your max power clean/jerk, whichever is lower. Push Jerk (4×2) Part 2 of a complex: Power...
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JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 21 Minute AMRAP 8 Pushups 14 Dumbbell Snatches (sub Up-Downs) 20 Weighted Lunges 300m Run
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JP CrossFit – Olympic Weightlifting Warm-up Athlete’s Choice! Choose a couple drills that you need (to dial in your technique) and one that you love (to boost your confidence) Weightlifting Snatch (1RM) Part 1 of a complex: Snatch + OHS. Overhead Squat (1RM) Part 2 of a complex: Snatch + OHS. Clean and Jerk (1RM)...
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JP CrossFit – WOD Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double undersThis benchmark predates divided Rx’s Consider 20″ Box jumps, 12kg...
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JP CrossFit – WOD Metcon (10 Rounds for reps) 20 Minute EMOM Odds: 3 Pullups AMRAP Row for Calories in time remaining Even: Rest Rx+: 6 Chest to Bar PullupsButterfly kipping discouraged today Watch out for bicep pump on the row.
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JP CrossFit – WOD Shoulder Press (Find a heavy 5) Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 1-2-3-4 etc Pullups 50 Double Unders 10 Pistol SquatsPullups increase by 1 each round 1 Pullup 50 Double Unders 10 Pistol Squats 2 Pullups 50 Double Unders 10 Pistol Squats 3 Pullups etc…
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JP CrossFit – WOD Metcon (Time) Cash in: 10 Pullups 4 Rounds of: 10 Burpees 15 Wall Balls 20 Hang Power Snatch Cash out: 10 Pullups Rx: 75/55 Rx+ 105/75 16 Minute Cap
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JP CrossFit – WOD Metcon (5 Rounds for reps) Deadlift and Pullup Superset: 5 Rounds, not for time- 30 minute cap 5 Deadlifts AMRAP Strict Pullups in one set RestRest as needed after pullups, with no rest between DL and pullups Double overhand standard grip only No mixed grip, no hook grip, no touch and...
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JP CrossFit – Community Announcements Jazzie Collins was a black transwoman who did incredible work at the intersections of race, transgender rights, disability rights, tenant rights, labor rights, and income inequality. Similarly to Marsha Johnson and Sylvia Rivera, her activism is an important reminder that while Pride is a glorious time, its representation often still...
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