JP CrossFit – WOD Weightlifting Power Snatch (Find a moderately heavy 5 rep, drop from the top) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8: 4 burpee box jumps 5 power snatches* *Rx = 95/65 Rx+ = 135/95Read more

JP CrossFit – Olympic Weightlifting The gym will be closed next Fri, 11/26, so check out the home workout we have for you! https://docs.google.com/document/d/1lNqkkDWqfzBFOOnmfNGn5U0Q9RMAikUW7youtvy-2TE/edit?usp=sharing Weightlifting Snatch (12×1) At 85% of your max snatch. Consistency consistency consistency! Back Squat Set 1: 10 reps 65% Set 2: 5 reps at 70% Set 3: 5 reps at 72.5% Set 4: 5 reps at 75% Set 5: 4 reps at 85% Set 6: 10 reps at 70% Afterbash This is optional strength work for after class. Dumbbell Bench Press (3×10) Pick a weight that leaves you with 2 reps in the tank. Dumbbell Row (3×10) Pick a weight that leaves you with 2 reps in the tank. These two exercises should be done as super sets, i.e. Press-Row-Rest-RepeatRead more

JP CrossFit – WOD Metcon 800m Run (Time) Max Effort 800m Run Metcon Squat Rundamentals (AMRAP – Rounds and Reps) AMRAP 16: 200m run 3 rounds: 10 wall balls* 25 double unders *Rx = 20/14 ()Read more

JP CrossFit – WOD Metcon Metcon (5 Rounds for reps) EMOM 20: 1: 18/15 calorie row 2: 8 dumbbell overhead lunges* 8 dumbbell overhead lunges 3: AMRAP toes to bar 4: rest *Rx = 50/35First 8 lunges are on one side, second set is on the other side. Score is total toes to bar across the 5 rounds.Read more

JP CrossFit – WOD Metcon Metcon (Time) For time: 50 air squats 25 burpees 15 power cleans* 50 air squats 25 burpees 12 power cleans* 50 air squats 25 burpees 9 power cleans* *Rx = 95/65, 115/80, 135/95 Rx+ = 155/105, 185/125, 205/135 18 minute time cap!Read more