JP CrossFit – Olympic Weightlifting Watch these before class! https://youtu.be/v7f0zT2P6Lw https://youtu.be/D5BUtMk0INY https://youtu.be/X0jgKK02Qxo Weightlifting Hang Snatch (5×1) Low Hang Snatch – bring the bar below the knee. Start at 75% and work up to 80% of your Snatch. Afterbash Overhead Squat (5×3) Technique Track! Build to a heavy 3 (or 3RM) over the course of five sets. Clean Grip Deadlift (3×10) Strength Track! Start at 80% of your clean and work up to a heavy 10. The clean deadlift position is exactly the same as a clean – hips down, chest up, bar over the toe knuckles, shins touching the bar. Don’t go so heavy that you slip into a conventional deadlift!Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) Death By: 2, 4, 6, 8, 10 etc til failure Box jumps* Dumbbell hang clean and jerks* *Rx = 24″/20″, 50/35Score is rounds plus reps, with each minute being a round. Even if you don’t think you’ll finish the work within the minute, still go for as many reps as you can! Can any of you finish the round of 14? Weightlifting Metcon (Weight) 12 minutes to find a heavy clean and jerk, then: EMOM 9: 1 clean and jerkThis is different than our usual weightlifting EMOMs. The weight should be challenging from the beginning, and stay the same for all 9 rounds. Aim for 75-95% of your 1RM if you have one. You can’t add weight midway, so choose wisely! Hit Rx if you keep the same weight the whole time. If you’re relatively new to the gym,...Read more

JP CrossFit – WOD Announcements Warm-up (No Measure) Reminder to send your vaccine cards to [email protected]! We want to get all of you cleared by Saturday. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 5-10-15-20-25, etc Deadlifts* Push ups Toes to bar — 55 double unders after each round — *Rx = 155/105 Rx+ = 225/155Score is rounds and reps. Each round ends with the double unders. For example, if you get 3 deadlifts in the round of 25, your score is 4+3.Read more

JP CrossFit – WOD Weightlifting Hang Squat Clean (Find a heavy double!) Metcon Metcon (Time) 4 rounds: 18 air squats 9 burpees 12 air squats 6 burpees 6 air squats 3 burpees — rest 1 min — 13 min time cap!Read more

JP CrossFit – WOD Announcements Warm-up (No Measure) Vaccine Mandate: Starting this Saturday 1/15, the City of Boston is requiring proof of vaccination for gyms. You have two options: 1. (preferred) Email a picture of your card to [email protected]. 2. Bring your card and show it to a coach. You don’t have to wait til Saturday to send us your cards. In fact, the sooner the better. Getting everyone cleared before Saturday is our goal. Please note, we will be enforcing this firmly. If you haven’t shown us your card, you won’t be able to enter the gym. Metcon Metcon (3 Rounds for reps) EMOM 18 – Fight Gone Bad-style: 1 – Strict pull ups 2 – Dumbbell shoulder to overhead* 3 – Sit ups 4 – Dumbbell overhead lunges* 5 – Calorie row 6 – rest *Rx = 50/35Fight Gone Bad is an EMOM, one minute per station. Score...Read more