JP CrossFit – Olympic Weightlifting Snatch complex (4x(1+1)) Pause snatch (below knee) + Snatch, 4x(1+1), 80-84% Clean complex (4x(1+1)) Clean from blocks (below knee) + jerk, 4x(1+1), 80-84% Paused Front Squat (4×2) 4×2, 70-75% Accessories 3×8 Supersets: Dips Single-leg Romanian DeadliftRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 14 10 shuttle runs 6 power cleans R 6 overhead lunges R 10 shuttle runs 6 power cleans L 6 Overhead lunges L 20 russian twists unweighted version 10 shuttle runs 8 push ups 8 lunges 10 shuttle runs 8 push ups 8 lunges 20 situpsRead more

JP CrossFit – WOD Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.Note: this is an old metcon where we used to delineate rx weights with the binary. Please pick a weight that best reflects your athletic abilities i.e. thrusters in 2-3 sets. 11 min soft cap! 13 min hard cap!!Read more

JP CrossFit – Olympic Weightlifting Snatch (5×1) 85-90% Clean and Jerk (3×1) 85-90% Back Squat (3×4) 3s pause in the hole, 79-84% Accessories 3×10 supersets: Cossack Squats Good Mornings 3 rounds: front plank 45s side blank 30s/sideRead more

JP CrossFit – WOD Back Squat (5×3 pause squats) Hold a 3 second pause at the bottom. @ a moderate weight meaning reps 1 and 2 feel fine but rep 3 feels challenging. These should be lighter than a regular 5×3. Metcon (No Measure) Choose your finisher! If you’re feeling extra sprightly today, choose 2! A) 100 situps for time B) 100 KBS for time C) 100 up downs for time 100 Sit-ups for time (Time) 100 sit-ups for time6 min cap! 100 KBS for time (Time) For time: 100 kettlebell swings* *Rx: 16kg/12kg Rx+: 24kg/16kg 6 min time cap! 100 Up Downs for Time (Time) For time: 100 up downs 5 minute time cap!Read more