JP CrossFit – Olympic Weightlifting The warm up drill today is ATHLETE’S CHOICE! Pick the drill that you need most, and if you need help, just ask! Weightlifting Power Snatch (1RM) Power Clean (1RM) Part 1 of a complex: Power Clean + Power Jerk Push Jerk (1RM) Part 2 of a complex: Power Clean + Power Jerk Back Squat (1×5) Find a heavy 5. See if you can go a little heavier than you did last weekend during open gym. Clean and Jerk Just putting this here in case you want to record your Power Clean + Power Jerk as a C&J.Read more

JP CrossFit – WOD Metcon Metcon (Time) Two Rounds of: 15 Front Rack Lunges 200m Run 15 Power Cleans 200m Run 15 Front Squats 200m Run 15 Deadlifts 200m Run Rx: 95/65lbs Rx+: 20 reps for barbell movements 20 Minute Soft CapRead more

JP CrossFit – WOD Weightlifting Metcon (Weight) Find a heavy complex of: Hang Power Snatch Two Overhead Squats Hang Squat Snatch Weightlifting Squat Snatch (Find a heavy single)Read more

JP CrossFit – WOD Weightlifting Turkish Get Up (Heavy Single) Complete one rep on each side before increasing weight Metcon (Weight) 10 Minute EMOM 1 Turkish GetupAlternate sides each minute, for 5 left and 5 right side. Aim to keep weight consistent throughout Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Pullups 30 Russian Twists 10 DB Squat Cleans 15 V Ups Rx: 50/35 lbs Rx+: 70/50 lbs, Chest to Bar PullupsAs an added challenge, try keeping knees together during Russian TwistsRead more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 10 Box Jumps 10 Goblet Squats 10 Kettlebell Swings 10 Front Step Overhead Lunges Rx: 24/20″ & 16/12kg Rx+: 30/24″ & 24/16kg Metcon Choose one: Metcon (AMRAP – Reps) 8 Minute AMRAP Double UndersGet as many as you can, even if it’s just one! Metcon (AMRAP – Rounds) 8 minute AMRAP 10 Unbroken Double UndersScore “rounds” of 10 unbroken double unders Flight Simulator (Time) For time: 10-20-30-40-50-40-30-20-10 Double unders Sets must be performed unbroken. They may be combined. 8 minute time cap! Flight Sim (HQ) (Time) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken double unders Individual sets. Cannot be combined.8 minute capRead more