JP CrossFit – Olympic Weightlifting Weightlifting Snatch (5×3) Pause for 3s below the knee. 72-77% Clean complex (5x(1+1+1)) Clean Lift-Off + Clean + Jerk, 72-77% Back Squat (3×5) 5 second eccentric phase – put on a metronome if you need it! 77-82% Afterbash 3 supersets of 10 reps: Cossack Squat (w/DB or KB) Good Mornings 3 supersets: Front plank, 45s Side plank, 30s/sideRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) Great White AMRAP 25, with a partner, i-go-you-go 400m partner medball run 70 up downs 50 wall balls 34 box jumps 10 devils pressesAMRAP 25 (number of shark attacks reported in the US in 2022 so far) 400 m med ball run w/partner (approx. # of different shark species) 70 up downs (great white life span) 50 wall balls (number of shark specimens listed on the vulnerable/endangered species list) 34 box jumps (number of years shark week has been on TV)Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 15 With a partner I-go-you-go 40 deadlifts 40 weighted squats 60 lateral hops 30 power cleans 30 shoulder to overhead 60 lateral hops 20 clusters Unweighted Version 40 lunges 40 squats 60 lateral hops 30 up downs 30 push ups 60 lateral hops 20 burpee tuck jumpsRead more

JP CrossFit – WOD Metcon (Time) For time: 500m row/ 400m run 30 toes to bar 15 clean & jerks* 500m row/400m run 20 toes to bar 10 clean & jerks 500m row/400m run 10 toes to bar 5 clean & jerks 500m row/400m run *Rx: 95/65 Rx+: 135/95 23 min capIndicate whether you ran or rowed.Read more

JP CrossFit – Olympic Weightlifting Weightlifting Snatch complex (4x(2+1)) Snatch Lift-Off (x2) + Pause Snatch (x1) Four sets at 70-75%. Pause for 3x at the knee on each rep. Clean and Jerk (4×2) four doubles at 75-80% Back Squat (4×6) 70-75%. Lift with good form, sending the knees forward as you descend and then leaving them forward as you rise. Afterbash 3 supersets of 12 reps: DB Rows (12/side) Face Pulls DB Curls 3 supersets of 12 reps: Russian Twists (12/side) Hanging Leg RaisesRead more