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
JP CrossFit – Community Warm-up (No Measure) Roe Vs Wade Your unofficial Cash In is to take part in one of the actions below to help support rights to reproductive health care A) Donate to State & Local reproductive freedom organziations and abortion access orgs. Contribute to a network of 80+ abortion access funs nation...Read More
JP CrossFit – Community Warm-up (No Measure) Roe Vs Wade You’re unofficial Cash In is to take part in one of the actions below to help support rights to reproductive health care A) Donate to State & Local reproductive freedom organziations and abortion access orgs. Contribute to a network of 80+ abortion access funs nation...Read More
JP CrossFit – WOD Metcon (Time) With a Partner I-go-you-go partitioned how you like For time: 4,000m row 75 updowns 100 weighted lunges* 150 Russian swings* *Rx: 50/35, 24kg/16kg Rx+: 60/40, 32kg /24kg 30 min cap !!!Read More
JP CrossFit – Olympic Weightlifting Warm-up We’re going to do jump-to-splits! Work up to at least 80% of your clean and jerk. 100% would be better. https://www.catalystathletics.com/exercise/411/Jump-To-Split/ Weightlifting Split Jerk (3×3) 80% of your clean and jerk Power Clean (3×3) 80% of your power clean Snatch Balance (2×3) 80% of your snatch. Only give the...Read More
JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) MURPH Prep 1 AMRAP 20 5 pull ups 10 push ups 15 air squats –at the 0:00 and 10:00 800m run — Rx+: weighted vest 20/15This time we want to scale the run to take no more than 5 min.Read More
JP CrossFit – WOD Metcon (Time) It’s Coach Ashley’s birthday! 21-15-9 400m run V-ups Handstand push ups Front squats* *Rx:115/85 Rx+ 135/95, Toes to bars instead of V-ups 19 min time cap!!!Read More
