JP CrossFit – Olympic Weightlifting This is a deload week! Please treat it like one! Weightlifting Power Snatch (4×2) 75-80% of your power snatch Power Clean (4×2) Part 1 of a complex: Power Clean + Power Jerk, 75-80% of your max power clean/jerk, whichever is lower. Push Jerk (4×2) Part 2 of a complex: Power Clean + Power Jerk, 75-80% of your max power clean/jerk, whichever is lower. Snatch Pull (3×2) 95-100% of your snatch Afterbash Good Mornings (5×5) Keep it light/moderateRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 21 Minute AMRAP 8 Pushups 14 Dumbbell Snatches (sub Up-Downs) 20 Weighted Lunges 300m RunRead more

JP CrossFit – Olympic Weightlifting Warm-up Athlete’s Choice! Choose a couple drills that you need (to dial in your technique) and one that you love (to boost your confidence) Weightlifting Snatch (1RM) Part 1 of a complex: Snatch + OHS. Overhead Squat (1RM) Part 2 of a complex: Snatch + OHS. Clean and Jerk (1RM) No more than two misses Back Squat (Heavy 3) See if you can set a new estimated 1RM for next cycle! Afterbash Supersets of DB Rows and Dips, i.e. row, dip, rest, repeat Dumbbell Row (3×8) Ring Dips (3×8)Read more

JP CrossFit – WOD Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double undersThis benchmark predates divided Rx’s Consider 20″ Box jumps, 12kg KBS, 35# Push Press, and 14#/9′ Wall balls an Rx division with notes in comments 30 Minute Cap!Read more

JP CrossFit – WOD Metcon (10 Rounds for reps) 20 Minute EMOM Odds: 3 Pullups AMRAP Row for Calories in time remaining Even: Rest Rx+: 6 Chest to Bar PullupsButterfly kipping discouraged today Watch out for bicep pump on the row.Read more