JP CrossFit – Olympic Weightlifting Weightlifting Clean (5×2) 80% of your max clean Clean Pull (4×3) 100% of your max clean Front Squat (4×3) 75% of your estimated max front squat from last cycle Afterbash Box Jumps (5×4) Pick a low/medium box, jump with flat feet, land with straight legs.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 partner A 400m row Partner B AMRAP 10 dumbbell cleans 12 dumbell jerks 14 wall ball situps 16 lateral wall balls Partner C rest Rx+: Only two partnersRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 Weighted Version AMRAP 12 dumbbell snatches 12 weighted lunges 12 up downs –On the 0:00, 5:00, 10:00, 15:00, and 20:00, 300m run — Unweighted version AMRAP 12 push ups 12 jumping lunges 12 up downs –On the 0:00, 5:00, 10:00, 15:00, and 20:00, 300m run —Pick up where you left off after each run.Read more

JP CrossFit – Olympic Weightlifting Get your Lift JP shirts here!!! https://forms.gle/UXZwdNKbXG4GcVKX6 And welcome to the Strength Cycle!!! Warm-up Snatch Balance Warm up with triples to 70% of your max snatch. Only move the bar a half-inch off your shoulders – the main driver of the lift is pushing your body DOWN with your arms, not driving the bar up with your legs. Weightlifting Snatch (5×2) 80% of your max snatch Snatch Pull (4×3) 100% of your max snatch Back Squat (4×5) 75% of your estimated max back squat from last cycle Afterbash Romanian DeadLift (RDL) (5×3)Read more

JP CrossFit – WOD Split Jerk (5×1) Find an uncomfortable but doable heavy split jerk and do it for 5 single reps. Take 2-3min rest between singles ~85-95% 1rm. Metcon (AMRAP – Rounds and Reps) AMRAP 8 8 hang dumbbell squat cleans* 6 burpee step ups *Rx: 50/35, 24″/20″ Rx+ 60/40, burpee box jumpsRead more