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

JP CrossFit – Community Announcement Reminder: Sat community will be suspended for the summer. Instead we will be posting a running-based track workout that y’all can do. It’s linear and so builds upon itself (like our backsquat cycle). Aerobic Capacity Week 1, Day 1 (6 Rounds for time) 800m @ moderate pace, 45 sec rest 200m @ fast pace, 2 min rest 600m @ moderate pace, 45 sec rest 200m @ fast pace, 2 min rest 400m @ moderate pace, 45sec rest 200m @ fast pace Total meters: 2400m This is taken from Chris Hinshaw’s 10 week 5 K training plan. Feel free to cut down on volume but do try to keep the different intensities. Record pace/time per roundRead more

JP CrossFit – WOD Metcon Metcon (Time) 10 Rounds For Time: 3 strict pull ups 6 power cleans* 36 double unders *Rx = 155/115/105/85 17 min capRead more

JP CrossFit – CommunityRead more