JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 280 In teams of 2 I-go-you-go: 400m weighted db run* 20 Db cleans 30 DB Weighted lunges 40 DB S2OH 60 lateral hops*teams can decide to both run the 400m, alternating the db at the turn around or they can approach it i-go-you-go, exchanging the db at the 200m turn-around instead. The difference is wheter you both run 400m total, or each of you run 200m total. New folks should consider an unweighted 200m run, with a 1 min rest upon return.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 28 In teams of 2 I-go-you-go: 400m weighted db run* 20 Db cleans 30 DB Weighted lunges 40 DB S2OH 60 lateral hops*teams can decide to both run the 400m, alternating the db at the turn around or they can approach it i-go-you-go, exchanging the db at the 200m turn-around instead. The difference is wheter you both run 400m total, or each of you run 200m total. New folks should consider an unweighted 200m run, with a 1 min rest upon return.Read more

JP CrossFit – Olympic Weightlifting Focus Today we wil introduce doing both a clean and a snatch in the same session. This should help you see the similarities in positions. Both movements will have a 3 position pause component. Keep the weight relatively light and work on form. EMOM is where you will go heavier. Metcon (No Measure) 3 position pause snatch*Pause for 1-2 seconds below the knee, low hang and high hang positions * remember it’s always a default squat snatch in oly * this is a warm up drill to make sure you’re hitting the right positions EMOM 7 (Weight) 1 snatchBuild in weight across sets Metcon (No Measure) 3 position pause clean*Pause for 1-2 seconds below the knee, low hang and high hang positions * remember it’s always a default in oly * this drill is meant to help you dial in your positions Metcon (Weight) EMOM...Read more

JP CrossFit – WOD Weekly Preview (No Measure) Monday Stimulus: Pacer Load: Light volume: high Movement patterns: monostructural, hinge, overhead pull Tuesday Stimulus:threshold heavy, moderate reps Movement patterns: squat, overhead press, horizonal push (slight) Wednesday Stimulus:lift moderate load, low reps Movement patterns:horizontal push, core Thursday Stimulus: threshold moderate load, moderate reps Movement patterns: hinge, squat, monostructuralish Friday Stimulus:threshold/sprint light load, moderate reps Movement patterns:overhead press, squat, overhead pullRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 280 In teams of 2 I-go-you-go: 400m weighted db run* 20 Db cleans 30 DB Weighted lunges 40 DB S2OH 60 lateral hops*teams can decide to both run the 400m, alternating the db at the turn around or they can approach it i-go-you-go, exchanging the db at the 200m turn-around instead. The difference is wheter you both run 400m total, or each of you run 200m total. New folks should consider an unweighted 200m run, with a 1 min rest upon return.Read more