JP CrossFit – Olympic Weightlifting Weightlifting Split Jerk (3RM) From a rack. Pick a target weight and adjust your target as you warm up based on feel. No more than three heavy sets. Power Clean (heavy 3) Find a heavy 3. I.e. move on to the next exercise as soon as you miss or your...Read More
JP CrossFit – Community Announcements Warm-up (No Measure) Even though the cap has been lifted we appreciate you signing up ahead of time so we have a good sense of how many people to expect. Thanks! Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3! Player 1: 400m run Player 2: work Player 3:...Read More
JP CrossFit – Community Announcements Warm-up (No Measure) Remember, Community is outside on Saturdays from now on! Go to the track at English HS! https://www.google.com/maps/dir/JP+CrossFit,+Hyde+Park+Avenue,+Jamaica+Plain,+MA/The+English+High+School,+144+McBride+St,+Boston,+MA+02130/@42.3022193,-71.1149885,16z/data=!4m14!4m13!1m5!1m1!1s0x89e379443d03bfe1:0x2c9d1f74ee610515!2m2!1d-71.1141157!2d42.2987282!1m5!1m1!1s0x89e379687fe20c19:0xa410dbd0d21433a2!2m2!1d-71.1093564!2d42.3064583!3e0 Metcon Metcon (Time) For time: 900m run 3 rounds 600m run 2 rounds 300m run 1 round 1 round: 9 burpees 15 v-ups 21 lateral hops 24 minute cap! Bring...Read More
JP CrossFit – WOD Gymnastics Pull-ups (One attempt at a max unbroken set!) Metcon Metcon (Time) For time: 25 push ups 200m run 25 front squats* 200m run 25 pull ups 200m run 25 pull ups 200m run 25 front squats* 200m run 25 push ups *Rx = 95/65 Rx+ = 135/95 18 minute time...Read More
JP CrossFit – Olympic Weightlifting Today’s Technique Drill is the Slow Pull Clean: https://www.catalystathletics.com/exercise/366/Slow-Pull-Clean/ Do these up to 65-70% or so. Weightlifting Clean (3RM) FInd a 3RM, resetting for each rep. No more than three heavy sets. Clean Pull (2×5) 100% of your Clean & Jerk. Stand on a 2-3″ plate. Front Squat (4×5) 75%...Read More
JP CrossFit – WOD Metcon Metcon (Time) 12 rounds: 3 deadlifts 2 hang power cleans 1 hang squat clean Rx = 115/85 Rx+ = 155/105 6 minute cap!Weight should be moderately heavy. Two to three rounds a minute. Weightlifting Squat Clean (Find a heavy single!)Read More
JP CrossFit – WOD Weightlifting Shoulder Press (Find a heavy 3!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 22: 10-20-30-40-50 etc Step ups* Sit ups Push ups *Rx = 24″/20″Consider this as part of your Murph prep for the week. Scale so you have a shot at finishing the round of 50!Read More
JP CrossFit – Olympic Weightlifting Weightlifting Snatch (3×3) 80% of your snatch. (No, this is not a power snatch.) Snatch Pull (3×5) standing on a 2-3″ plate Back Squat (3×8) 75% of your back squat. I’m just gonna apologize in advance. Afterbash Optional accessory work: Jump Squats! Three sets of five reps at 20% of...Read More
