JP CrossFit – Olympic Weightlifting Weightlifting Power Snatch (5×2) 70% of your Power Snatch Hang Snatch (5×2) 70% of your full snatch Front Squat (4×5) 70% of your front squatRead More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) With a partner, split the reps evenly while your partner maintains a static hold! 25 Minute AMRAP 40 Wall Balls / Hold bottom of the squat 40 Pushups / Plank hold with hands on medball 40 Lateral Wall Balls / Wall Sit 40 Ring...Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) With a partner, split the reps evenly while your partner maintains a static hold! 25 Minute AMRAP 40 Wall Balls / Hold bottom of the squat 40 Pushups / Plank hold with hands on medball 40 Lateral Wall Balls / Wall Sit 40 Ring...Read More

JP CrossFit – Olympic Weightlifting The warm up drill today is ATHLETE’S CHOICE! Pick the drill that you need most, and if you need help, just ask! Weightlifting Power Snatch (1RM) Power Clean (1RM) Part 1 of a complex: Power Clean + Power Jerk Push Jerk (1RM) Part 2 of a complex: Power Clean +...Read More

JP CrossFit – WOD Metcon Metcon (Time) Two Rounds of: 15 Front Rack Lunges 200m Run 15 Power Cleans 200m Run 15 Front Squats 200m Run 15 Deadlifts 200m Run Rx: 95/65lbs Rx+: 20 reps for barbell movements 20 Minute Soft CapRead More

JP CrossFit – WOD Weightlifting Metcon (Weight) Find a heavy complex of: Hang Power Snatch Two Overhead Squats Hang Squat Snatch Weightlifting Squat Snatch (Find a heavy single)Read More

JP CrossFit – WOD Weightlifting Turkish Get Up (Heavy Single) Complete one rep on each side before increasing weight Metcon (Weight) 10 Minute EMOM 1 Turkish GetupAlternate sides each minute, for 5 left and 5 right side. Aim to keep weight consistent throughout Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Pullups...Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 10 Box Jumps 10 Goblet Squats 10 Kettlebell Swings 10 Front Step Overhead Lunges Rx: 24/20″ & 16/12kg Rx+: 30/24″ & 24/16kg Metcon Choose one: Metcon (AMRAP – Reps) 8 Minute AMRAP Double UndersGet as many as you can, even if...Read More

JP CrossFit – WOD Weightlifting Find a moderately heavy single of a Power Clean with Push Jerk Clean and Jerk Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Six minute capRead More

JP CrossFit – Olympic Weightlifting Keep the weights heavy and the volume low. Weightlifting Split Jerk (1×3) Find a heavy triple. Push Press (1×5) Find a heavy 5 Back Squat (1×5) Find a heavy 5Read More