JP CrossFit – Olympic Weightlifting Weightlifting Snatch (HS, then 2×1) Find a heavy single, then do two back-off sets at 90-95% Clean and Jerk (2×1) 2×1 at 85-90% Front Squat (3×2) 3×2 at 85% Afterbash 3×3 at 20% of max back squatRead more

JP CrossFit – WOD Announcements Registration for How to get a Kipping Pullup is now officially open on Wodify! (limit 12 athletes) When? Sat, July 9th Time? 12:30-1:30pm What? Class 1: How to get a Kipping Pullup! Prerequisites: Full range of motion pullup and 3 second hold w/ chin over bar, each with band assistance (2″ band); and 10 second hang on a gymnastic bar without assistance Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 11: 1 round 200m run 2 rounds 200m run 3 rounds 200m run 4 rounds etc.. 1 round: 9 power snatches* 6 overhead squats* *Rx = 75/55 Rx+ = 115/85Read more

JP CrossFit – WOD Weightlifting Metcon (No Measure) Every 90 seconds, 6 rounds: 5 push presses Push Press (heaviest weight from the EMOM) Metcon ǝıuu∀ (Time) For time: 50-40-30-20-10 Double unders Sit-ups 10-8-6-4-2 Handstand push-ups14 minute soft cap!Read more

JP CrossFit – WOD Announcements Registration for How to get a Kipping Pullup is now officially open on Wodify! (limit 12 athletes) When? Sat, July 9th Time? 12:30-1:30pm What? Class 1: How to get a Kipping Pullup! Prerequisites: Full range of motion pullup and 3 second hold w/ chin over bar, each with band assistance (2″ band); and 10 second hang on a gymnastic bar without assistance Metcon Metcon (4 Rounds for reps) 3:00 on, 2:00 off: Round 1: 15 toes to bar 15 bar over burpees AMRAP front squats* Round 2: 15 bar over burpees 15 front squats* AMRAP toes to bar Round 3: 15 front squats* 15 toes to bar AMRAP bar over burpees Round 4: AMRAP X *Rx = 95/65 Rx+ = 135/95 X = you’ll find out during your last rest 🙂Read more

JP CrossFit – WOD Metcon Metcon (12 Rounds for reps) EHOH (every hour on the hour): AMRAP potato salad AMRAP hot dogs With time remaining: AMRAP fireworksRead more