JP CrossFit – Community Announcements Tamara Walcott Tamara picked up powerlifting when she was 37. Within 3 years she set the record for the heaviest raw women’s deadlift performed at a powerlifting stage by deadlifting 288.5kg (636lbs!!!). You can follow her on IG @plussize_fitqueen4.0 https://www.youtube.com/watch?v=C1y7m3T-nnk&t=2s Metcon Metcon (Time) For time: With a partner (or solo!): 50-40-30-20-10 Wall balls* Kettlebell swings* Lunges *Rx = 20/14, 16kg/12kg 26 min time cap!Split the work however you like, just keep it even.Read more

JP CrossFit – Olympic Weightlifting You’ve put in the work for seven weeks – time to reap the rewards! Weightlifting Snatch (1RM) Three attempst to find a 1RM. I recommend taking your first lift at 94%, your second at 97%, and your third at 101 or 102%. Resist the urge to keep snatching after your third lift, especially if you’re missing lifts. Repeatedly missing at heavy weights doesn’t develop strength OR technique, it just tires you out and undermines your confidence. Clean and Jerk (1RM) Three attempst to find a 1RM. I recommend taking your first lift at 94%, your second at 97%, and your third at 101 or 102%. Olympic Lifting Total (Total Weight) Snatch (1 Rep Max)Clean and Jerk (1 Rep Max)Snatch (1 Rep Max) Clean and Jerk (1 Rep Max)Read more

JP CrossFit – WOD Gymnastics Metcon (No Measure) EMOM 6: Tempo pull ups! 8 sec ascent 8 sec hold 8 sec descent Metcon Metcon (Time) For time, partitioned as you like: 30 strict pull ups 50 dumbbell snatches* 70 box jumps* 90 sit ups 120 lateral hops *Rx = 50/35, 24″/20″ 17 minute time cap!Read more

JP CrossFit – WOD Weightlifting Push Press (Find a moderate 5 rep!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 200m run or 250m row 10 thrusters* 10 burpees *Rx = 75/55 Rx+ = 95/65Run/row counts as 2 reps. Starting it is 1, finishing it is the second.Read more

JP CrossFit – WOD Metcon Metcon (Time) For time: 100-80-60-40-20 Double unders 20 weighted lunges* 4 bar muscle ups *Rx = 50/35 18 minute time cap!Read more