JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP 800m run 16 Goblet Squats 16 Pushups 16 DB or KB Snatches 16 Burpees Rx: 35/25 Rx+: 50/35Read more

JP CrossFit – Olympic Weightlifting to be completed during open gym Weightlifting Push Jerk (3×3) at 80% of your power jerk Shoulder Press (3×5) at 75% of your strict press Snatch complex (4x(5+1), 75%) Snatch Press + Overhead Squat, i.e. five behind-the-neck, snatch-grip presses followed by an overhead squatRead more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP 800m run 16 Goblet Squats 16 Pushups 16 DB or KB Snatches 16 Burpees Rx: 35/25 Rx+: 50/35Read more

JP CrossFit – WOD Weightlifting Hang Squat Clean (Find a heavy double) Metcon Metcon (2 Rounds for weight) 15 Minute EMOM 3 Hang Squat Cleans 2 Weighted PullupsScale weight as needed; aim for one weight across all sets. Prioritize increasing the Weighted Pullup if your Hang Squat Clean is at or above 135/95Read more

JP CrossFit – Olympic Weightlifting Novice Lifters: spend half your time on the technique drill and half your time on the first lift. Most folks: Use the technique drill as a warm up and do the first two lifts. Competitors: Do all three lifts! Warm-up This week’s warm-up drill is the Power Clean from the hip – starting with the bar at your hips (in the power position), drive vertically through your feet and finish with a power clean! https://youtu.be/EmYvOX1xkYg Weightlifting Hang Power Clean (3×3) at 80% of your power clean Hang Clean (3×3) at 80% of your full clean Front Squat (4×5) at 75% of your front squatRead more