JP CrossFit – WOD Metcon (No Measure) Weekly Preview: Monday: Movement patterns: monostructural, overhead pull, horizontal push, horizontal pull Volume: moderate to high load: light Tuesday: Movement patterns: hinge, overhead press Volume: low load: heavy Wednesday: Movement patterns: squat, monostructural Volume: low load: heavy Thursday: Movement patterns: overhead press Volume: low load:low and heavy Friday: Open wodRead more

JP CrossFit – Olympic Weightlifting Snatch Balance (3×1 snatch balance) find a challenging weight and hit that 3 sepearte times Metcon (Weight) EMOM 10 1 snatchbecause it’s weightlifting this is default squat snatchRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30: In teams of 4: Player 1: 400m Row Player 2: Heavy Object Hold* Player 3: AMRAP 6 Dumbbell Deadlifts (or lunges) 6 Dumbbell Hang Cleans 6 Dumbbell Shoulder to Overhead 6 Dumbbell Snatches (or squats) Player 4: Rest *Plate, DBall, SandbagPlayer 1 completing the row dictates the transitions. When Player 1 finishes the row: Player 1 does the Heavy Object Hold. Player 2 continues the the AMRAP where Player 3 left off. Player 3 rests. Player 4 rows. For the hold, you can hold the object in any which way you want, bear hug, on the shoulders, overhead, just don’t put it down! Score is total rounds of the AMRAP completed by the team.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30: In teams of 4: Player 1: 400m Row Player 2: Heavy Object Hold* Player 3: AMRAP 6 Dumbbell Deadlifts 6 Dumbbell Hang Cleans 6 Dumbbell Shoulder to Overhead 6 Dumbbell Snatches Player 4: Rest *Plate, DBall, SandbagPlayer 1 completing the row dictates the transitions. When Player 1 finishes the row: Player 1 does the Heavy Object Hold. Player 2 continues the the AMRAP where Player 3 left off. Player 3 rests. Player 4 rows. For the hold, you can hold the object in any which way you want, bear hug, on the shoulders, overhead, just don’t put it down! Score is total rounds of the AMRAP completed by the team.Read more

Announcements Hi all, the link to the spreadsheet to sign up for heats for Friday Night Lights is HERE! JP CrossFit – WOD Warm-up General Warm Up: 5:00 Foam Roll whatever areas you need 3:00 Row (increasing in intensity) Prehab: 2 rounds of 50’ Banded Monster Walks (down and back facing the same direction) 14 Banded Deadbugs 14 Banded Glute Bridges 4 No Moneys (up and down) Specific warm up: 10 Dumbbell Deadlift 10 Dumbbell Goblet Squat 10 Dumbbell Presses 10 Dumbbell Snatches (alternating) 5 Burpees (in place) 5 Snatches with only the right/left arm 5 Burpees over the Dumbbell 5 Snatches with only the right/left arm (opposite of previous set) 5 Burpees over the Dumbbell Strategy If you can lift the dumbbell, go for RX Start with your weaker arm for the Dumbbell Snatches If proficient with the dumbbell weight, break the snatches up into 2-3 sets. Have a...Read more