WOD – Mon, Nov 13


WOD – Mon, Nov 13

JP CrossFit – WOD


It’s Transgender Awareness week, observed Nov 13th-Nov 19th. This is a one-week celebration of transgender folks as well as an opportunity to increase understanding about trans folks and the issues that members of the community face. The week culminates on Nov 20th with Transgender Day of Remembrance (TDOR), which memorializes victims of transphobic violence. We will be doing a hero WOD on Nov 20th during regular classes as well as a fundraiser for the Transgender Emergency Fund of MA.

Tempo Snatch (No Measure)

For quality. Take 5 seconds from the start position to the power, then finish snatch at full speed.
You may squat or power snatch.



Halting Snatch Deadlift (1×3)

Pause for 3 seconds immediately off the ground, at the knee, in the power position,
You can get pretty heavy with these, up to 150-200% 1rm snatch

Shoulder Press (1×3, Option to clean it from the ground and press for extra clean practice)