JP CrossFit – WOD Gymnastics Deficit Handstand Push-Ups Measure in inches. For folks without HSPU, this is a great opportunity to try a few reps at a harder-than-you’re-used-to scale. For exp, 5×1 slow lowers, or very difficult singles for 3- 5 reps. Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsWorkout should take about...Read More
JP CrossFit – WOD Announcements -Sign up for the Handstand Hold workshop here:https://forms.gle/BLJcV12U7ti5i7YN6 -due to the handstand workshop, powerlifting will be pushed to 1:00-2:30pm on Saturday. Metcon (AMRAP – Reps) Tabata Buy in: 20/10 for 8 rounds AMRAP Hang Dumbbell snatch* –2min rest– AMRAP 12 12 weighted step ups* 1 rope climb 9 box jumps...Read More
JP CrossFit – WOD Metcon (3 Rounds for reps) 1:00 on/1:00off for 3 rounds 2 rounds: 1 hang power clean 2 front squats 2 hang squat cleans With time remaining: AMRAP up downs *Rx:95/65 **Rx+: 135/95Scale to have at least 20 seconds for updowns. Approach this as a mini-warm up WOD. Squat Clean (1×1)Read More
JP CrossFit – Community Metcon Metcon (AMRAP – Reps) Return of the JPCF Murder Mystery WOD! Gasp! Poor old Vic Timmins has been murdered! We must investigate! The Suspects: Lucille Wallball George W Pushup Kettlebella Swan Brad Sit Aaron Burrp The Investigation: AMRAP 3: 8 wall balls 8 push ups 8 kettlebell swings 8 sit...Read More
JP CrossFit – Community Metcon Metcon (AMRAP – Reps) Return of the JPCF Murder Mystery WOD! Gasp! Poor old Vic Timmins has been murdered! We must investigate! The Suspects: Lucille Wallball George W Pushup Kettlebella Swan Brad Sit Aaron Burrp The Investigation: AMRAP 3: 8 wall balls 8 push ups 8 kettlebell swings 8 sit...Read More
JP CrossFit – WOD Weightlifting Metcon (No Measure) 12 minutes to find a heavy snatch, then: EMOM 9: 1 snatchSo I know we just did this last week with the clean and jerk, but it was so much fun and really set folks up for success, so we’re doing it again with the snatch! The...Read More
JP CrossFit – Olympic Weightlifting Watch this: https://youtu.be/dCiugtIWFrU Read this: https://www.catalystathletics.com/exercise/217/Tall-Snatch/ Weightlifting This is a complex: Snatch + Hang Snatch. In other words, do a full snatch and then immediately follow it with a hang snatch. I put them in as two separate movements so you can get those sweet, sweet pcup points. Start at...Read More
JP CrossFit – WOD Weightlifting Thruster (Find a moderate triple!) Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capOfficial Open workout has a 40 min cap, but we’re scaling to make sure we finish in 12-16 minutes. Hard cap of 18 minutes!...Read More
