JP CrossFit – WOD Metcon (Weight) Build to a heavy complex: 1 snatch high pull 1 hang power snatch 1 overhead squat 1 squat snatchFirst 3 movements should be chained but you’re welcome to drop from the top after the overhead squat for a full reset. Metcon (Time) Quarterfinals for Humans With a 10 min clock: 30 cal row 20 burpee box jump overs with time remaining: max snatchSnatch can be squat or power. You must find a balance of giving yourself enough time to try heavy attempts and also not blow yourself up on the work. Score is a two part. Part A is the work for time. Part B is the weight completed in the rest of the 10 min iwndow. Metcon (Weight) Snatch weightRead more

JP CrossFit – Olympic Weightlifting Weightlifting Clean (5×3) 75% of your clean Clean Pull (5×3) 75% of your clean Front Squat (4×5) 70% of your front squat Afterbash Box Jumps (5×4) Pick a low/moderate box to start, land with straight legs.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25: In teams of 3 Partner A: 400m run Partner B: AMRAP: 12 dumbbell hang snatches 20 lateral hops 12 overhead lunges 20 lateral hops 12 dumbbell swings 20 lateral hops Partner C: restPartner A picks up where partner B left off.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25: In teams of 3 Partner A: 400m run Partner B: AMRAP: 12 dumbbell hang snatches 20 lateral hops 12 overhead lunges 20 lateral hops 12 dumbbell swings 20 lateral hops Partner C: restPartner A picks up where partner B left off.Read more

JP CrossFit – Olympic Weightlifting Welcome to the new training cycle! Make sure to check slack for all the commentary and extra info. Warm-up Snatch with no jump and no hook grip. Do doubles up to 60% of your snatch. Weightlifting Snatch complex (5×3) Snatch + Overhead squat at 70% of your snatch Snatch Pull (4×5) 90% of your snatch, standing on a 2-3″ plate Back Squat (4×8) 70% of your back squat Afterbash Jump Squats 4×5 at 20% of your back squat This is optional accessory work.Read more