JP CrossFit – WOD Deadlift (Moderate 1×5 touch and go (around 70-80% 1rep)) This will end up being the weight you use for the metcon, but for 3 reps. These reps should be touch and go. Stells Haus of Love (5 Rounds for reps) EMOM 10 Min 1: 3 deadlifts* Min 2: AMRAP bar over burpees* Deadlift weight is from the 1×5 complex. Click Rx if you complete all deadlifts and BOB as Rx. Score is BOB.Read more

JP CrossFit – WOD Metcon (Weight) Build to a heavy complex of 1 cluster 1 thrusterYou may pause in the overhead or at the shoulder between reps. Narf (Time) For time: 9-15-21 thrusters* pull ups *Rx: 95/65 10 min cap!Lols I had accidentally just put up Fran. This is Fran’s evil step sister.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 30 min AMRAP with a partner: 100 box jumps 100 goblet squats (50/35) 100 DB snatches (50/35) EMOM starting @ 0:00-5 burpees Rx: 3 burpees Rx+: 5 burpeesnewer folks can consider doing a team of 3!Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 30 min AMRAP with a partner: 100 box jumps 100 goblet squats (50/35) 100 DB snatches (50/35) EMOM starting @ 0:00 – burpees! Rx: 3 burpees Rx+: 5 burpeesnewer folks can consider doing a team of 3!Read more

JP CrossFit – Olympic Weightlifting Announcements Athletes Choice Power Snatch (1RM) Power Clean (1RM) Power Clean + Power Jerk Push Jerk (1RM) Power Clean + Power Jerk Back Squat (Heavy 1×5) Weightlifting Day 3 for Newbies Focus: Snatch set-up Lift offs Pausing Snatch Deadlift Snatch Deadlift Low Hang Snatch SnatchRead more