JP CrossFit – WOD Warm-up (No Measure) Mobility: 5 min of Foam rolling /lacrosse balling : – Pecs, traps, upper back, forearms, hips, calves, quads – include inch worms General Warm up : 2 Rounds of 20 mountain climbers 20 high knees 20 butt kickers 20 jumping jacks Specific warm up: 400m run Put on weighted vest at this point 2 rounds 6 scap pull ups 6 beat swings 2 rounds of 6 scap push ups 6 “easy” push ups 1 half round of your chosen rep scheme: i.e if I was doing the 5-5-15-5 I would do 3 pull ups, 3 push ups, 8 air squats, 3 push ups Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed...Read more

JP CrossFit – Olympic Weightlifting Weightlifting Clean (5×2) 80% of your max clean Clean Pull (4×3) 100% of your max clean Front Squat (4×3) 75% of your estimated max front squat from last cycle Afterbash Box Jumps (5×4) Pick a low/medium box, jump with flat feet, land with straight legs.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 partner A 400m row Partner B AMRAP 10 dumbbell cleans 12 dumbell jerks 14 wall ball situps 16 lateral wall balls Partner C rest Rx+: Only two partnersRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 Weighted Version AMRAP 12 dumbbell snatches 12 weighted lunges 12 up downs –On the 0:00, 5:00, 10:00, 15:00, and 20:00, 300m run — Unweighted version AMRAP 12 push ups 12 jumping lunges 12 up downs –On the 0:00, 5:00, 10:00, 15:00, and 20:00, 300m run —Pick up where you left off after each run.Read more

JP CrossFit – Olympic Weightlifting Get your Lift JP shirts here!!! https://forms.gle/UXZwdNKbXG4GcVKX6 And welcome to the Strength Cycle!!! Warm-up Snatch Balance Warm up with triples to 70% of your max snatch. Only move the bar a half-inch off your shoulders – the main driver of the lift is pushing your body DOWN with your arms, not driving the bar up with your legs. Weightlifting Snatch (5×2) 80% of your max snatch Snatch Pull (4×3) 100% of your max snatch Back Squat (4×5) 75% of your estimated max back squat from last cycle Afterbash Romanian DeadLift (RDL) (5×3)Read more