JP CrossFit – Olympic Weightlifting Make sure to warm-up well! Give yourself a good 10-15 minutes to warm-up at the start, and also take a few warm-up sets for each individual movement. Weightlifting Hang Power Clean (5×3) 75% of your clean and jerk Clean complex (5×3) Hang Clean + Power Jerk at 75% of your max Clean & Jerk Front Squat (4×5) 70% of your max front squatRead more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24: 50 twists* 50 step ups* 50 swings* 50 sit ups 50 push ups *Rx = 16kg/12kg, 24″/20″ Rx+ = 24kg/16kgCan you get through two rounds?Read more

JP CrossFit – Olympic Weightlifting Watch this first: https://youtu.be/Ku8PCoSvs-I Novice lifters – spend half your time on the warm-up drill and the other half on the first lift. Most people – incorporate the drill into your warm-up and do the first two lifts. Team members – do all three lifts. Warm-up Bar Contact Drill – focus on balancing on your mid foot, staying over the bar, and pulling the bar into your hips. Weightlifting Hang Power Snatch (5×3) Aim for 70% of your max snatch Snatch Grip Deadlift (4×5) Segment deadlift with 3 sec pauses 1″ off the floor, at the knee, and in the power position. Load should be 90% of your snatch. Back Squat (4×8) 70% of your max back squat.Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18: 200m run 12 snatches* 200m run 12 overhead squats* *Rx = 75/55 Rx+ = 115/85Read more

JP CrossFit – WOD Metcon Metcon (6 Rounds for reps) Every 3 minutes, 6 rounds: 6 burpee box jump overs* 6 weighted lunges* 6 kettlebell push press* Max unbroken strict pull ups *Rx = 24″/20″, 2x 16kg/12kg Rx+ = 8 reps Metcon Metcon (Time) For time: 21/15 calorie bike 30 up downsRead more