JP CrossFit – Olympic Weightlifting Hang Snatch (5×1, 85-90%) from blocks below the knee Power Clean (4×2 @70-75%) Back Squat (6RM) Find a 6RM, then 4×6 at 15% less than your 6RMRead more

JP CrossFit – WOD Metcon (Weight) Build to a heavy complex of    1 power clean    1 hang squat clean    1 squat cleanYou can drop from the top after the hang squat clean in order to fully reset and brace for that last squat clean today. We’re looking for fast feet out in to squat position, and a fast pull under. Metcon (AMRAP – Rounds and Reps) AMRAP 8    1-2-3-4-5-6-7-8…etc       Bar over burpee         –1 squat clean*– *Rx: 135/95 Rx+ 185/125Burpees go up every round but the squat clean remains at one. This should be a weight that you couldn’t chain. Aim for around 9-12 rounds. This gets fun realllll fast!Read more

JP CrossFit – WOD Split Jerk (Build to a heavy (83-95%) 1 rep and hit it 3 separate times ) Build to a heavy (83-95%) 1 rep and hit it 3 separate times. Rest around 3-4 min in between single reps. From the rack. Metcon (AMRAP – Rounds and Reps) AMRAP 9     16 kb swings*      2 wall walks *Rx: 16kg/12kg Rx+: 24kg/16kgswings should be unbroken but its uncomfy to do so. 5 +/- a round.Read more

JP CrossFit – WOD Announcements Registration for the 2023 Phoenix Cup is live! https://forms.gle/yz4D7haWHmqGFuch7 Metcon Metcon (Time) Partner Version For time with a partner, I-go-you-go    800m run       300 air squats     800m run       200 situps     800m run       100 burpees 38 min cap!!!Partners may split the run between themselves i.e. I do 400 and you do 400, or if partners would like to run more, they may both run the full 800 each time. Run should be scaled to take around 4 min. Metcon (Time) Individual Version  800m run       150 air squats     800m run       100 situps     800m run       50 burpees 38 min cap  min time cap!Individuals must run the full 800m if they’re daring to go this route. Think of this as an unpartitioned murph vs a partitioned murph.Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15     1 power snatch *     30 double unders     3 bar muscle ups         –add 1 snatch every round–     *Rx: 105/75     Rx+ 135/95Snatch should be something you do as singles, or perhaps a double, but more than that and it’s probably too light. This is a go out steady, end steady kind of day.Read more