JP CrossFit – Olympic Weightlifting Weightlifting Split Jerk (3RM) From a rack. Pick a target weight and adjust your target as you warm up based on feel. No more than three heavy sets. Power Clean (heavy 3) Find a heavy 3. I.e. move on to the next exercise as soon as you miss or your technique starts to degrade. Push Press (heavy 5) find a heavy 5 Afterbash Shoulder Press (5×6) Strict press from the split position.Read more

JP CrossFit – Community Announcements Warm-up (No Measure) Even though the cap has been lifted we appreciate you signing up ahead of time so we have a good sense of how many people to expect. Thanks! Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3! Player 1: 400m run Player 2: work Player 3: rest AMRAP 21: 30 box jumps 30 kettlebell swings 30 russian twists 30 weighed lunges 30 sit ups Aim for 3 runs each!Read more

JP CrossFit – WOD Juneteenth (Time) For time: Buy-In: 65 second moment of silence Then, 6 rounds of: 400 meter weighted run* 19 dumbbell hang squat cleans^ 18 devil presses^ 65 Russian twists* *Rx = 35/25 ^Rx = 2x 35/25 Partner Version: For time: Buy-In: 65 second moment of silence Then, 6 rounds of: A: 200m weighted run* B: 200m weighted run* A: 10 dumbbell hang squat cleans^ B: 9 dumbbell hang squat cleans^ A: 9 devil presses^ B: 9 devil presses^ A: 35 Russian twists* B: 30 Russian twists* *Rx = 35/25 ^Rx = 2x 35/25 () Stonewall (AMRAP – Rounds and Reps) AMRAP 12: 6 squat cleans* 28 double unders 6 shoulder to overhead* 9 burpees *Rx = 135/95 In the early hours of June 28, 1969, New York City police raided the Stonewall Inn, a gay club located in Greenwich Village in New York City. The raid...Read more

JP CrossFit – Community Announcements Warm-up (No Measure) Remember, Community is outside on Saturdays from now on! Go to the track at English HS! https://www.google.com/maps/dir/JP+CrossFit,+Hyde+Park+Avenue,+Jamaica+Plain,+MA/The+English+High+School,+144+McBride+St,+Boston,+MA+02130/@42.3022193,-71.1149885,16z/data=!4m14!4m13!1m5!1m1!1s0x89e379443d03bfe1:0x2c9d1f74ee610515!2m2!1d-71.1141157!2d42.2987282!1m5!1m1!1s0x89e379687fe20c19:0xa410dbd0d21433a2!2m2!1d-71.1093564!2d42.3064583!3e0 Metcon Metcon (Time) For time: 900m run 3 rounds 600m run 2 rounds 300m run 1 round 1 round: 9 burpees 15 v-ups 21 lateral hops 24 minute cap! Bring a yoga mat! You can also bring a dumbbell to jump over but this isn’t critical.Read more

JP CrossFit – Olympic Weightlifting Today’s Technique Drill is the Slow Pull Clean: https://www.catalystathletics.com/exercise/366/Slow-Pull-Clean/ Do these up to 65-70% or so. Weightlifting Clean (3RM) FInd a 3RM, resetting for each rep. No more than three heavy sets. Clean Pull (2×5) 100% of your Clean & Jerk. Stand on a 2-3″ plate. Front Squat (4×5) 75% of your front squat PR (or estimated max from last cycle) Afterbash Box Jumps (4×4) Flat-footed launch, straight-legged landing. This is optional accessory work.Read more