JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 Weighted Version AMRAP 12 dumbbell snatches 12 weighted lunges 12 up downs –On the 0:00, 5:00, 10:00, 15:00, and 20:00, 300m run — Unweighted version AMRAP 12 push ups 12 jumping lunges 12 up downs –On the 0:00, 5:00, 10:00, 15:00, and 20:00, 300m run —Pick up where you left off after each run.Read more

JP CrossFit – WOD Split Jerk (5×1) Find an uncomfortable but doable heavy split jerk and do it for 5 single reps. Take 2-3min rest between singles ~85-95% 1rm. Metcon (AMRAP – Rounds and Reps) AMRAP 8 8 hang dumbbell squat cleans* 6 burpee step ups *Rx: 50/35, 24″/20″ Rx+ 60/40, burpee box jumpsRead more

JP CrossFit – Olympic Weightlifting Get your Lift JP shirts here!!! https://forms.gle/UXZwdNKbXG4GcVKX6 And welcome to the Strength Cycle!!! Warm-up Snatch Balance Warm up with triples to 70% of your max snatch. Only move the bar a half-inch off your shoulders – the main driver of the lift is pushing your body DOWN with your arms, not driving the bar up with your legs. Weightlifting Snatch (5×2) 80% of your max snatch Snatch Pull (4×3) 100% of your max snatch Back Squat (4×5) 75% of your estimated max back squat from last cycle Afterbash Romanian DeadLift (RDL) (5×3)Read more

JP CrossFit – WOD Metcon (Time) Pick your poison: Row or Run For time: 1,000m row/800m run 10 push ups 10 situps 750m row/600m run 20 push ups 20 situps 500 m row/400m run 30 push ups 30 situps 250 m row/200m run 40 push ups 40 situps 26 min cap!Designate what version you did in the comments section. Stick with your choice the whole way through!Read more

JP CrossFit – WOD Announcements We got some new swag! Interested in purchasing a shirt, tank or racerback? Check out link here! https://forms.gle/N6byaMnhAviNFzQw8 Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 overhead squats 50-45-40-35-30-25-20-15-10-5 double unders 12 min cap!! Rx 75/55 Rx+ 105/75Pick a weight where you can go UNBROKEN! This WOD is meant to be FAST. If you break up the overheads, it’s too heavy.Read more