JP CrossFit – Olympic Weightlifting Read this! https://www.catalystathletics.com/exercise/65/3-Position-Snatch/ Warm-up Two weeks ago, we practiced getting into the power position with the segemented clean deadlift. This week, we’ll start in the power position and work backwards by snatching first from the hip, then from the hang, then from the floor. Weightlifting Snatch (8×1) Take your first...Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20, with a partner: Player 1: 500m row Player 2: 20 box jump overs* 20 toes to bar 20 step ups* 20 push ups *Rx = 24″/20″Player 1 rows while Player 2 works. Switch when Player 1 finishes 500m. Score is rounds and...Read More

JP CrossFit – WOD Announcements Warm-up (No Measure) It’s time to register for the Open! https://games.crossfit.com Metcon Metcon (Time) For time: 60 double unders 30 air squats 15 snatches (95/65) 60 double unders 30 air squats 12 snatches (115/85) 60 double unders 30 air squats 9 snatches (135/95) 60 double unders 30 air squats 6...Read More

JP CrossFit – WOD Weightlifting Power Clean (Find a heavy triple, drop from the top!) Metcon CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans,...Read More

JP CrossFit – WOD Announcements Warm-up (No Measure) Handstand workout has been rescheduled for this Saturday, 2/12 @ 11am. Powerlifting will meet at 1:00. We can no longer park against the building. Please park in the two lanes closest to the fence only. Metcon Metcon (Time) For time: 30-20-10 Wall balls* 40′ dumbbell bear crawl*...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 17 12 push ups* 14 situps* 16 Weighted lunge* 18 snatches 20 lateral hops *Rx+:Plyo push ups, weighted situps, overhead weighted lungesRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 17 12 push ups* 14 situps* 16 Weighted lunge* 18 snatches 20 lateral hops *Rx+:Plyo push ups, weighted situps, overhead weighted lungesRead More

JP CrossFit – Olympic Weightlifting Never heard of it? I got you, fam: https://www.catalystathletics.com/exercise/408/Press-In-Split/ Warm-up Press-in-Split in sets of 5, no heavier than 50% of your jerk. Focus on having a super-stable split position, internal rotation in the shoulders, pinching your traps together, etc. Weightlifting Clean complex (4×1) Clean + Jerk + Front Squat +...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 Deadlift* 9 v-ups 6 devils press* 3 ring muscle ups *Rx: 135/95, 50/35 **Rx+:185/125Read More

JP CrossFit – WOD Max Plank Hold reps= total seconds in plank Metcon (AMRAP – Rounds and Reps) AMRAP 18 :30sec L Static kb hold* :30 sec R Static Kb Hold* 12 dumbbell dead lifts* 9 DB Hang power cleans* 6 DB shoulder to over heads* 3 wall walks *Rx 24kg/16kg, 50/35 **Rx+ 32kg/24kg, 70/50Read More