JP CrossFit – WOD Announcements Transgender Day of Visibility (also called TDOV) was created in 2010 by trans advocate Rachel Crandall in response to the overwhelming majority of media about trans folks being focused on violence. Instead TDOV focuses on celebrating and recognizing the resilience and accomplishments of the transgender community. This is also an...Read More
JP CrossFit – WOD Metcon (Time) 5 rounds for time 10 swings* 8 goblet squats* 6 up downs *Rx: 16kg/12kg Rx+:24kg/16kg 7 min cap! Back Squat (find a heavy 1×5)Read More
JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 20 Min 1: AMRAP calorie row Min 2: rest Min 3: 9 toes to bar AMRAP push ups Min 4: restIn the comment section write reps for each movement for each round. To calculate each round, add calories rowed plus push ups for total reps...Read More
JP CrossFit – Olympic Weightlifting to be completed during open gym Weightlifting Push Jerk (3×3) at 80% of your power jerk Shoulder Press (3×5) at 75% of your strict press Snatch complex (4x(5+1), 75%) Snatch Press + Overhead Squat, i.e. five behind-the-neck, snatch-grip presses followed by an overhead squatRead More
JP CrossFit – WOD Weightlifting Hang Squat Clean (Find a heavy double) Metcon Metcon (2 Rounds for weight) 15 Minute EMOM 3 Hang Squat Cleans 2 Weighted PullupsScale weight as needed; aim for one weight across all sets. Prioritize increasing the Weighted Pullup if your Hang Squat Clean is at or above 135/95Read More
JP CrossFit – Olympic Weightlifting Novice Lifters: spend half your time on the technique drill and half your time on the first lift. Most folks: Use the technique drill as a warm up and do the first two lifts. Competitors: Do all three lifts! Warm-up This week’s warm-up drill is the Power Clean from the...Read More
