JP CrossFit – Olympic Weightlifting Weightlifting Snatch (3×3) 80% of your snatch. (No, this is not a power snatch.) Snatch Pull (3×5) standing on a 2-3″ plate Back Squat (3×8) 75% of your back squat. I’m just gonna apologize in advance. Afterbash Optional accessory work: Jump Squats! Three sets of five reps at 20% of your max back squat.Read more
JP CrossFit – Community Warm-up (No Measure) Roe Vs Wade Your unofficial Cash In is to take part in one of the actions below to help support rights to reproductive health care A) Donate to State & Local reproductive freedom organziations and abortion access orgs. Contribute to a network of 80+ abortion access funs nation wide https://donate.abortionfunds.org/give/323375/#!/donation/checkout B) Contact your State lawmakers to let them know where you stand on this issue. Find Your Legislators here: https://openstates.org/ C) Get involved in the midterms with SwingLeft https://swingleft.org/ Metcon (AMRAP – Reps) Roe Vs Wade AMRAP 24: Partner A : 200m carry Partner B: 6 clusters 8 burpees restPartner B speeds through movement’s in order to earn rest. Scale the clusters and burpees to get at least 30 seconds rest. Scale carry to take 2 min or less. Score is how many carries groups complete.Read more
JP CrossFit – Community Warm-up (No Measure) Roe Vs Wade You’re unofficial Cash In is to take part in one of the actions below to help support rights to reproductive health care A) Donate to State & Local reproductive freedom organziations and abortion access orgs. Contribute to a network of 80+ abortion access funs nation wide https://donate.abortionfunds.org/give/323375/#!/donation/checkout B) Contact your State lawmakers to let them know where you stand on this issue. Find Your Legislators here: https://openstates.org/ C) Get involved in the midterms with SwingLeft https://swingleft.org/ Metcon (AMRAP – Reps) Roe Vs Wade AMRAP 24: Partner A : 200m carry Partner B: 6 clusters 8 burpees restPartner B speeds through movement’s in order to earn rest. Scale the clusters and burpees to get at least 30 seconds rest. Scale carry to take 2 min or less. Score is how many carries groups complete.Read more
JP CrossFit – WOD Metcon (Time) With a Partner I-go-you-go partitioned how you like For time: 4,000m row 75 updowns 100 weighted lunges* 150 Russian swings* *Rx: 50/35, 24kg/16kg Rx+: 60/40, 32kg /24kg 30 min cap !!!Read more
JP CrossFit – Olympic Weightlifting Warm-up We’re going to do jump-to-splits! Work up to at least 80% of your clean and jerk. 100% would be better. https://www.catalystathletics.com/exercise/411/Jump-To-Split/ Weightlifting Split Jerk (3×3) 80% of your clean and jerk Power Clean (3×3) 80% of your power clean Snatch Balance (2×3) 80% of your snatch. Only give the bar a tiny boost with your legs – the main driver of this moment is pushing your body down by pressing with the arms. Afterbash Shoulder Press (4×6) Optional accessory work: Press-in-split Legs in the split position, remember to brace your core. Four sets at a moderately heavy weight.Read more
