JP CrossFit – WOD Announcements Reminder, altered schedule and potluck/BBQ on Memorial Day. Bring snacks and drinks! Sign up for a Murph heat here: https://docs.google.com/spreadsheets/d/1PeE15HXe0_oX9_Ugts3gGLlGp7ZSkaF6CXyO7bcnrTU/edit?usp=sharing Metcon (Time) Nanster 5 Rounds for time: 400m run 15 thrusters* *RX: 75/55 Rx+:96/65 23 min cap!Consider scaling every other 400m run to a 200m run if you’re running above a 9min/mile pace. Pick a weight you can confidently do thrusters in 2 sets.Read more

JP CrossFit – Olympic Weightlifting It’s deload time! Weightlifting Snatch (5×2) 70% of your max snatch. Enjoy the lighter weight and focus on having perfect technique. Snatch Pull (3×3) Deficit pulls, standing on a plate. Load is 80% of your max snatch. Back Squat (4×5) 70% of your estimated max back squat. Afterbash Squat Jumps: three sets of four reps at 20% of your estimated max back squatRead more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) Cash in: HYDRATE! 25 Minute AMRAP In teams of three Partner 1, AMRAP of: 5 Burpees 10 Step Ups Partner 2, AMRAP of: 5 Pushups 10 Wall Balls Partner 3 Run 200m Cash out: HYDRATE!When Partner 3 returns, they will switch with Partner 1, who will run, then switch with Partner 2 who will run. eg: Burpee/Stepup AMRAP, run, Pushup/WB AMRAP, run, etc. Score is rounds at Stations A and B combinedRead more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) Cash in: HYDRATE! 25 Minute AMRAP In teams of three Station A, AMRAP of: 5 Pushups 15 Tuck Jumps Station B, AMRAP of: 5 Burpees 15 Lunges Cash out: HYDRATE!Partner 1 starts at Station A Partner 2 starts at Station B Partner 3 runs from A to B, exchanging places Partner 2 runs from B to A, exchanging places etc. Score is rounds at Stations A and B combinedRead more

JP CrossFit – WOD Gymnastics Metcon (No Measure) German Hang 10×1 for Quality Metcon (Time) 15 minutes Knees to ElbowsRead more