JP CrossFit – Olympic Weightlifting Weightlifting Snatch (HS, 2×1) Find a heavy single, then do two back off singles at 90-95% of that HS Clean and Jerk (HS, 2×1) Find a heavy single, then do two back off singles at 90-95% of that HS Snatch Pull (2×2) 100-105% of your snatch PR Afterbash Front Squat (HS) find a heavy singleRead more

JP CrossFit – WOD Metcon (Time) For time cash in: 800m run 50 power cleans* 50 burpees* cash out: 800m run *Rx: 105/75 Rx+ 135/95, lateral bar over burpees 24 min cap!!Cleans and burpees can be partitioned however you like i.e. 10 rounds of 5 cleans and 5 burpees. Personally I liked 10 rounds of 5 cleans, and 5 rounds of 10 burpees.Read more

JP CrossFit – WOD Announcements Registration for How to get a Kipping Pullup is now officially open on Wodify! (limit 12 athletes) When? Sat, July 9th Time? 12:30-1:30pm What? Class 1: How to get a Kipping Pullup! Prerequisites: Full range of motion pullup and 3 second hold w/ chin over bar, each with band assistance (2″ band); and 10 second hang on a gymnastic bar without assistance The Limit Does Not Exist (No Measure) EMOM 24: MIN 1: AMRAP rope climbs MIN 2: rest MIN 3: AMRAP wall balls MIN 4: restGoal for today is to really push those amraps and try to stay within 2 reps of your highest round. We’re focusing on building your capacity. Scores are separated between climbs and wall balls so you can see where individual performance drops off based on movement type and also to encourage you to really go at those rope climbs....Read more

JP CrossFit – WOD Announcements Metcon (AMRAP – Rounds and Reps) AMRAP 6 10 deadlifts* 10 russian swings* 50′ farmer carry-R* 10 deadlifts* 10 russian swings* 50′ farmer carry-L* *Rx: 24kg/16kg Rx+: 32Kg/24kg Sumo Deadlift (1×2)Read more

JP CrossFit – WOD Snatch Balance (1×2) Metcon (AMRAP – Rounds and Reps) AMRAP 10: 1-2-3-4-5… Squat snatches* 2-4-6-8-10 Chest to bar pull ups *Rx: 105/75 Rx+: 135/95Read more