JP CrossFit – Olympic Weightlifting Weightlifting Snatch (HS, 3×1) Find a heavy single, then do three back off singles at 90% of that HS Clean and Jerk (2×1) 85-90% of your max C&J Front Squat (3×2) 90% of your estimated max front squat Afterbash Squat Jump: 3×3 at 20% of your max back squatRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a partner AMRAP 17: Partner 1: Cardio! Partner 2: 30 lateral wall balls 30 situps 30 push ups 30 dumbbell thrustersCardio options: 200m run 250m row .6 mile bike 250m ski 20 burpeesRead more

JP CrossFit – WOD Announcements Registration for How to get a Kipping Pullup is now officially open on Wodify! (limit 12 athletes) When? Sat, July 9th Time? 12:30-1:30pm What? Class 1: How to get a Kipping Pullup! Prerequisites: Full range of motion pullup and 3 second hold w/ chin over bar, each with band assistance (2″ band); and 10 second hang on a gymnastic bar without assistance Metcon (Weight) E90 sec for 5 rounds 3 Front rack split squats per leg6 total split squats per round. Build in weight across sets. Split Jerk (moderate 4×1 ) Build to a moderately challenging weight (75-85% 1RM) and hit it 4 times. Form is key focus.Read more

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (HS, 2×1) Find a heavy single, then do two back off singles at 90-95% of that HS Clean and Jerk (HS, 2×1) Find a heavy single, then do two back off singles at 90-95% of that HS Snatch Pull (2×2) 100-105% of your snatch PR Afterbash Front Squat (HS) find a heavy singleRead more

JP CrossFit – WOD Metcon (Time) For time cash in: 800m run 50 power cleans* 50 burpees* cash out: 800m run *Rx: 105/75 Rx+ 135/95, lateral bar over burpees 24 min cap!!Cleans and burpees can be partitioned however you like i.e. 10 rounds of 5 cleans and 5 burpees. Personally I liked 10 rounds of 5 cleans, and 5 rounds of 10 burpees.Read more