JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25: In teams of 3 Partner A: 400m run Partner B: AMRAP: 12 dumbbell hang snatches 20 lateral hops 12 overhead lunges 20 lateral hops 12 dumbbell swings 20 lateral hops Partner C: restPartner A picks up where partner B left off.Read more

JP CrossFit – Olympic Weightlifting Welcome to the new training cycle! Make sure to check slack for all the commentary and extra info. Warm-up Snatch with no jump and no hook grip. Do doubles up to 60% of your snatch. Weightlifting Snatch complex (5×3) Snatch + Overhead squat at 70% of your snatch Snatch Pull (4×5) 90% of your snatch, standing on a 2-3″ plate Back Squat (4×8) 70% of your back squat Afterbash Jump Squats 4×5 at 20% of your back squat This is optional accessory work.Read more

JP CrossFit – WOD Metcon (3 Rounds for reps) Fight Gone Bad Style 3 rounds : Dumbbell thruster* Situps Box jumps Push ups Calorie row rest *Rx: 24″/20″, 50/35 Rx+: 30″/24″, 2×50/2×35HAPPPPPPY FRIDAY!!Read more

JP CrossFit – WOD Metcon (Time) For Time: 50 double unders 21 deadlifts 21 pull ups 50 double unders 15 deadlifts 15 chest to bar pull ups 50 double unders 9 deadlifts 9 bar muscle ups 16 min cap! *Rx: 185/135 Rx+: 225/155 Inspired by 22.3, pick 3 progressively harder pull up scales. If possible, try to keep the same box and up the height i.e. box pull ups, chest to bar box pull ups, jumping bar muscle ups on box. Consider going heavier on DL if scaling all pull ups.Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) With a 21 min clock: Cash in: 1 mile run In the time remaining AMRAP: 8 pistols 10 V-ups 12 dumbbell power cleans * *Rx: 50/35 Rx+:70/50Normally we scale the mile run to take about 8-10 min. But today I want you to run/walk the whole distance. This is step 1 of our Murph prep: developing our running volume base. It’s okay if this takes you 10-15 min.Read more