JP CrossFit – Olympic Weightlifting Watch this! https://youtu.be/PTvv1wHl1Nk Warm-up Pause jerks: pause for three seconds in the bottom of the dip, focus on keeping your weight over the front of your heel. Work up to 70% ish. Weightlifting Split Jerk (4×2) First jerk is a pause jerk, second jerk is regular speed. 85% of your max jerk. Power Clean (4×2) 85% of your max power clean. You can go heavier if your power clean PR is old, but focus on pulling vertically and catching the barbell high. Push Press (4×3) 85% of your max push press Afterbash Shoulder Press (4×6) Press-in-splitRead more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12: 3-6-9-12…etc power cleans toes to bar Box Jumps RX: 24″/20″, 95/65 Rx+: 30″/24″,135/95Read more

JP CrossFit – WOD Metcon (Time) For Time 20-18-16-14 russian swings* 30 double unders into 12-10-8-6-4 goblet squats* 30 double unders *Rx: 16kg/12kg Rx+: 24kg/16kg9 min cap Metcon (No Measure) Athletes Choice: Front squat or back squat Front Squat (5×3) Back Squat (5×3)Read more

JP CrossFit – WOD Announcements HAPPY FIRST DAY OF PRIDE MONTH!!!!!!!!!!!!!!!!!!!!! Metcon (Time) 3 rounds for time 400m run or 500m row 15 deadlifts* 20ft handstand walk 15 min cap! Rx: 225/155* Rx+: 10ft incrementssub 4 wall walks for handstand walkRead more

JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 30 Min 1: AMRAP cal row Min 2: rest Min 3: AMRAP double dumbbell thrusters Min 4: rest Min 5: AMRAP situps MIn 6: rest No rx weights today. If you did murph, grab something light and prioritize moving.Read more