JP CrossFit – WOD Weightlifting Hang Squat Clean (Find a heavy double!) Metcon Metcon (Time) 4 rounds: 18 air squats 9 burpees 12 air squats 6 burpees 6 air squats 3 burpees — rest 1 min — 13 min time cap!Read more

JP CrossFit – WOD Announcements Warm-up (No Measure) Vaccine Mandate: Starting this Saturday 1/15, the City of Boston is requiring proof of vaccination for gyms. You have two options: 1. (preferred) Email a picture of your card to [email protected]. 2. Bring your card and show it to a coach. You don’t have to wait til Saturday to send us your cards. In fact, the sooner the better. Getting everyone cleared before Saturday is our goal. Please note, we will be enforcing this firmly. If you haven’t shown us your card, you won’t be able to enter the gym. Metcon Metcon (3 Rounds for reps) EMOM 18 – Fight Gone Bad-style: 1 – Strict pull ups 2 – Dumbbell shoulder to overhead* 3 – Sit ups 4 – Dumbbell overhead lunges* 5 – Calorie row 6 – rest *Rx = 50/35Fight Gone Bad is an EMOM, one minute per station. Score...Read more

JP CrossFit – Community Announcements Warm-up (No Measure) Today’s the last day to sign up for the Cup! https://forms.gle/qvVERip9XapsKxmi9 Metcon Metcon (Distance) AMRAP 24 In teams of 3 Partner 1 16 dumbbell snatches* 14 box jumps 12 push ups Partner 2 AMRAP row Partner 3 rest *Rx = 50/35 Rx+ = 70/50Your score is total meters rowed as a team!Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 14 10 weighted Lunges 10 Shoulder to overhead 10 db overhead squats 10 swings –2 snow sprints– Unweighted version 10 lunges 10 push ups 10 squats 10 jumping jacks. –2 snow sprints–Make sure to bring a shovel, gloves and a matt! Prepare to do some arduous snow runs! Sub sprints for 30 jumping jacks.Read more

JP CrossFit – Olympic Weightlifting Welcome to the Back to Basics Cycle! Watch Max Aita teaching the bar contact drill to Meg Squats here: https://youtu.be/IcCGLoNqN2U?t=27 Warm-up 2-3 rounds: 9 squats 6 inchworms 3 burpees Then with an empty bar: 5 good mornings + 5 squats + 5 elbow raises + 5 press in split 3 muscle cleans + 3 front squat 3 power cleans + 3 front squat 3 clean and jerks Then the Bar Contact Drill until it feels fluid and comfortable. Finally, 2-3 sets to warm-up your clean & jerk to 55-60% Weightlifting Clean complex (Six sets) Paused Clean Pull + Paused Clean + Jerk a) 2×2 at 65% of your C&J b) 4×1 at 70-75% of your C&J Afterbash Hang Power Snatch (5×1) Technique Track: Start at 70% of your max snatch and work up to 80%. Back Squat (10-9-8-7-6-5-4-3-2-1) Strength Track: Pick a weight 65-70% of your max back squat and...Read more