JP CrossFit – Olympic Weightlifting All aboard the train to Gainztown! We’ll be focusing on strength building for this 7-week cycle – we might as well put those holiday calories to use and get freakishly strong along the way! https://docs.google.com/document/d/1lNqkkDWqfzBFOOnmfNGn5U0Q9RMAikUW7youtvy-2TE/edit?usp=sharing Weightlifting Clean and Jerk (16×1) All reps at 75% of your max clean and jerk. Front Squat (5RM) 12 minutes to find a 5RM. Take a few warm-up sets, starting a little heavier than the C&J’s you just did, and aim to make your 5RM attempt(s) toward the end of the 12 minutes. Front Squat (1×8) one set at 85% of your 5RM Afterbash This is optional after-class strength work. Push Press (8RM) Focus on a vertical dip and drive – no dropping the chest and shifting onto the toes at the bottom of the dip!Read more

JP CrossFit – WOD Metcon (Time) For time: 30 hang power cleans 30 bar over burpees 30 front squats 30 bar over burpees 30 hang squat cleans 15 min cap!!! *Rx: 95/65 Rx+: 115/80Read more

JP CrossFit – WOD Metcon (Time) 20 rounds: 5 wall balls* 3 pull ups 1 deadlift* *Rx: 20/14, 225/155 **Rx+: 315/205 17 min cap!!Read more

JP CrossFit – WOD Deficit Handstand Push-Ups Kipping is allowed. If you don’t have rx HSPU, find the hardest scale for 1 rep and complete at least 6 sets. Metcon (AMRAP – Rounds and Reps) With a 12 min clock: 12 dumbbell snatches* 10 box jumps* 8 handstand push ups –at the 0, 5 and 10, 45 double unders– *Rx: 50/35, 24/20 Rx+: 70/50Read more

JP CrossFit – WOD Split Squats (3×10) Each leg does a total of 30 squats Back Squat (moderate 3×10) 100 Sit-ups for time (Time) 100 sit-ups for time5 min cap!Read more