JP CrossFit – Community Announcements Warm-up (No Measure) Remember, Community is outside on Saturdays from now on! Go to the track at English HS! https://www.google.com/maps/dir/JP+CrossFit,+Hyde+Park+Avenue,+Jamaica+Plain,+MA/The+English+High+School,+144+McBride+St,+Boston,+MA+02130/@42.3022193,-71.1149885,16z/data=!4m14!4m13!1m5!1m1!1s0x89e379443d03bfe1:0x2c9d1f74ee610515!2m2!1d-71.1141157!2d42.2987282!1m5!1m1!1s0x89e379687fe20c19:0xa410dbd0d21433a2!2m2!1d-71.1093564!2d42.3064583!3e0 Metcon Metcon (Time) For time: 900m run 3 rounds 600m run 2 rounds 300m run 1 round 1 round: 9 burpees 15 v-ups 21 lateral hops 24 minute cap! Bring a yoga mat! You can also bring a dumbbell to jump over but this isn’t critical.Read more

JP CrossFit – WOD Gymnastics Pull-ups (One attempt at a max unbroken set!) Metcon Metcon (Time) For time: 25 push ups 200m run 25 front squats* 200m run 25 pull ups 200m run 25 pull ups 200m run 25 front squats* 200m run 25 push ups *Rx = 95/65 Rx+ = 135/95 18 minute time cap!Read more

JP CrossFit – Olympic Weightlifting Today’s Technique Drill is the Slow Pull Clean: https://www.catalystathletics.com/exercise/366/Slow-Pull-Clean/ Do these up to 65-70% or so. Weightlifting Clean (3RM) FInd a 3RM, resetting for each rep. No more than three heavy sets. Clean Pull (2×5) 100% of your Clean & Jerk. Stand on a 2-3″ plate. Front Squat (4×5) 75% of your front squat PR (or estimated max from last cycle) Afterbash Box Jumps (4×4) Flat-footed launch, straight-legged landing. This is optional accessory work.Read more

JP CrossFit – WOD Weightlifting Back Rack Lunge (Find a heavy 3×4!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 5 deadlifts* 9 burpees 5 deadlifts 35 double unders *Rx = 185/125 Rx+ = 225/155Read more

JP CrossFit – WOD Metcon Metcon (6 Rounds for reps) EMOM 12: 1 – 2 ring muscle ups* AMRAP dumbbell snatches* 2 – rest 3 – 2 ring muscle ups AMRAP wall balls* 4 – rest *Rx = 50/35, 20/14 Rx+ = 3 muscle upsRead more