JP CrossFit – Olympic Weightlifting Weightlifting Snatch (Find a 1RM) I suggest lifting every two minutes or so, like this: 1) 60% 2) 70% 3) 80% 4) 90% 5) 94% 6) 98% 7-8) 102+% Limit yourself to two misses – after your second miss, take some weight off the bar and work on technique for the rest of the time. Weightlifting Overhead Squat (3×4 at 80-85% of your OHS) Weightlifting Snatch Pull (4×3 at 85-90% of your snatch PR) This is optional after-class strength work.Read more

JP CrossFit – WOD 2k Row (Time) Max Effort 2k Row Metcon (No Measure) 4 rounds not for time 25ft bear crawl 200ft farmers carry* –1min rest between rounds– *Rx: 2×50’s/ 2×35’s 10 minute cap!Read more

JP CrossFit – WOD Metcon (No Measure) EMOM 7 1 power clean 1 hang squat clean 2 jerks Clean and Jerk (1 rep max) Make sure to note whether you do a split or push jerkRead more

JP CrossFit – WOD Metcon Back Squat (6-6-AMRAP) Increase in weight between each WORKING set. Shoot for 5-7 reps on that last heaviest set. Crash and Burn IV (Time) 15 rounds: 4 hollow body rocks 4 v-ups 6 minute time cap!Read more

JP CrossFit – WOD Metcon (6 Rounds for reps) 7 rounds of 15 sec on/ 30 sec off AMRAP hang power snatches Metcon Metcon (Time) 7 rounds 7 pull ups 7 power snatches* 7 burpees *Rx: 75/55 12 min cap!Light and fast today!Read more