JP CrossFit – Olympic Weightlifting Friday Night Weightlifting Plyo: Squat Jumps, 3×6 . Maybe go a little heavier than you went on Wednesday, but remember that the goal here is building explosiveness, not just strength. Complex: Clean + Power Jerk, 4×1 @65-70%.  Cleans at this weight should feel very light. The goal of a power jerk is to focus on a vertical dip and a full leg extension without worrying about the timing of the footwork. Bulgarian Split Squat, 4×6, RPE   Since we’re only doing six reps this time, you should be able to go a bit heavier than you did on Wednesday and still keep it at RPE 8. Paused Front Squats, 4×4 @70-75%.  Three second pause in the hole, then stand up. Torso Accessories : Three supersets of 60 second front plank and 20 bird dogs per side. Clean complex Bulgarian Split Squat Paused Front SquatRead more

JP CrossFit – WOD Announcements JPCF is participating int the TYPE 1 Takedown fundraiser on November 5th. Type 1 takedown benefits a 501c3 foundation named Diabetes Wills way. Diabetes Will’s Way is a nonprofit that serves young people across the entire United States. Will’s Way has issued grants in nearly every state, serving families who land in the type 1diabetes healthcare gap. Those families have insurance but are still unable to afford the costs associated with T1D, including hospital trips, insulin, insulin pumps and continuous glucose monitors. Signing up for the Type 1 Take down Costs $25 and can be one here https://www.type1takedown.com/signup . You don’t have to sign up to participate in the workouts. Thruster (Build to a heavy 1×2) From the rack. “Thruster? I Barely Know Her!” (Time) For Time: 5 Rounds of: 10 thrusters 10 toes to bars 7 min cap! *Rx: 95/65Light yourself on fire and...Read more

JP CrossFit – WOD Metcon (3 Rounds for reps) Fight Gone Bad Style  EMOM 18 (3 rounds)     Min 1: DB snatches*     Min 2: weighted lunges*     Min 3: lateral hops*     Min 4: Situps     Min 5: cal row     Min 6: rest *Rx:50/35 Rx+60/40, cal bike instead of rowAMRAP every movement every minute. Aim for consistency across the three rounds. Count total reps each round.Read more

JP CrossFit – WOD Walking DB DT (AMRAP – Rounds and Reps) AMRAP 10   12 double db deadlifts    9 double db hang power cleans    6 double db shoulder to overheads    *10ft handstand walk *Rx: 2×35/25 Rx+ 2×50/35Sub 2 wall walks for handstand walk. Hang power cleans can be done outside or in side of legs. Shoot for 4ish rounds +_ a round.Read more

JP CrossFit – WOD Announcements JPCF is participating int the TYPE 1 Takedown fundraiser on November 5th. Type 1 takedown benefits a 501c3 foundation named Diabetes Wills way. Diabetes Will’s Way is a nonprofit that serves young people across the entire United States. Will’s Way has issued grants in nearly every state, serving families who land in the type 1diabetes healthcare gap. Those families have insurance but are still unable to afford the costs associated with T1D, including hospital trips, insulin, insulin pumps and continuous glucose monitors. Signing up for the Type 1 Take down Costs $25 and can be one here https://www.type1takedown.com/signup . You don’t have to sign up to participate in the workouts. Row, Row, Row Your Boat (Time) With a 6:00 clock for 5 rounds    500/400m row      21 burpees       12 pull ups –Rest the remainder of the time–Scale row to take...Read more