JP CrossFit – WOD STIMULUS lift Back Squat (3×6 @ 70-85%) Front Squat (5-5-5 @ 60-70%) These will be “back off sets” meaning they should be lighter and no where near your back squat weight but will add more squat volume. You can decide to go up between sets or stay at the same weight. This will definitely get the leggies.Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 200m run 3 hard pulls 200m run 3 strict handstand push upsScale hspu to strict hspu variation (off floor or box) or double db seated press. Hard pull ups should be something that you can do maybe as singles or doubles.Read more

JP CrossFit – WOD Stimulus Pacer Metcon (AMRAP – Rounds and Reps) AMRAP 20 200m run 3 hard pulls 200m run 3 strict handstand push upsScale hspu to strict hspu variation (off floor or box) or double db seated press. Hard pull ups should be something that you can do maybe as singles or doubles.Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 With a partner 400m run (together) 40 Russian Kettlebell Swings (I-go-you-go) 30 Burpees (I-go-you-go) 200ft Double Heavy Plate Pinch Carry* (I-go-you-go) No prescribed RKS weight. Pick something that forces you to break at least once. If you can do 20 unbroken, it’s too light. *One plate (same weight) per hand. You must pinch the top of the plate to carry. You cannot put your hand into the hole in the middle of the plates. 200ft is 4x down and back lengths of the gym from the rig to the mural wall.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 snatchPause for 1-2 seconds below the knee, low hang and, high hang positions. Remember the default is always squat snatch in Weightlifting. 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 cleanPause for 1-2 seconds below the knee, low hang, and high hang positions. Remember the default is always squat clean in Weightlifting. This is a warm up drill to make sure you’re hitting the right positions. EMOM 7...Read more