JP CrossFit – Community Announcements Edythe Eyde, a.k.a. Lisa Ben, moved to Los Angeles in 1945 and by 1947 was working as a secretary at RKO Pictures where she used her office typewriter as a printing press to anonymously publish her landmark “magazine” for lesbians, “Vice Versa.” Ben’s magazine was passed in secrecy from one lesbian to another in the efforts of providing representation when there was very little. Representation matters, and Ben was just one of the many players who helped forward the campaign for LQBTQ plus representation. If you would like to listen to a very awesome interview with Ben click here! https://makinggayhistory.com/podcast/episode-1-3/ Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18: 300m run 5 rounds: 12 lateral hops 8 lunges 6 burpeesRead more

JP CrossFit – WOD Metcon Metcon (Time) With a partner, for time: Rx: 30 snatches @ 75/55 20 snatches @ 85/60 16 snatches @ 95/65 12 snatches @ 105/75 8 snatches @ 110/80 4 snatches @ 115/85 Rx+: 30 snatches @ 95/65 20 snatches @ 115/85 16 snatches @ 125/90 12 snatches @ 135/95 8 snatches @ 145/100 4 snatches @ 155/105 12 min time cap!Partners can alternate sets how they like, as long as the work is split evenly. You may power, squat or both. Partners do not need to do the same weight, although the more that people share, the easier we’ll fit in the room.Read more

JP CrossFit – Olympic Weightlifting Warm-up Complex: Hip Clean + Hang Clean Focus on keeping the heels down right up until the explosion, and exploding vertically through the whole foot. Weightlifting Clean (2RM) Stop as soon as your technique begins to break down. No more than two misses (but zero misses is also fine). Clean Pull (2×3) 110% of your clean and jerk. Stay explosive. Front Squat (3×3) 75-85% of your front squat. Listen to your body, especially if you’ve been doing a lot of lifting. Afterbash Straight-legged boxjump, 3×3. Focus on aggressive leg extension.Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 10 pistols 20 sit ups 30 double unders — At the 12, 9, 6, and 3:00: 15 wall balls* *Rx = 20/14 Rx+ = 30/20Read more

JP CrossFit – WOD Weightlifting Squat Clean (Find a heavy triple, drop from the top) 75-85% of your max Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9: 7 toes to bar 3 squat cleans* *Rx: 155/105 Rx+: 205/140Read more