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

JP CrossFit – WOD Strength (Weight) Every 90s x 6 2 FSQ + 1 BSQThis should be light and feel good- aim for about 60-70% of your 1RM front squat! Metcon (Time) 6-5-4-3-2-1 wall walks 2-4-6-8-10-12 strict pullups 15min cap!This goes from a wall walk workout to a pullup workout fast! Make sure you scale appropriately! Singles on the pullups as they get tough is fine.Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30: w/partner 1,000 m row 100 box steps ups 80 DB power cleans* 60 russian KBS* 40 updowns *Rx: 50/35, 16kg/12kg *Rx+: 60/40, 24kg/16kg, weighted step upsRead more

JP CrossFit – WOD Strength (Weight) Every 90s x 6 1 hang snatch pull 1 hang power snatch 1 power snatch Thresher Shark (Time) 7 Rounds: 45 double unders 9 hang power snatch (96/65) 11 min time cap!Can you go EMOM?!Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) 2 min on/1 min off for 7 rounds: AMRAP: 7 wallballs* 5 HSPU 3 front squats* -pick up where you left off- Rx: 115/80, 20/14 Rx+: 155/105, 11ft/10ft wall ball targetYou will be working through the AMRAP for 2 minutes and then rest for 1 minute and repeat this 7 times! Keep a running total of the full rounds and reps you finish.Read more