JP CrossFit – WOD Weightlifting Shoulder Press (Find a heavy 3!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 15 deadlifts* 10 burpees 5 wall walks at the 10:00 and 5:00: 50 sit ups *Rx = 135/95 Rx+ = 185/125Read more

JP CrossFit – Olympic Weightlifting Read this! https://www.catalystathletics.com/exercise/65/3-Position-Snatch/ Warm-up Two weeks ago, we practiced getting into the power position with the segemented clean deadlift. This week, we’ll start in the power position and work backwards by snatching first from the hip, then from the hang, then from the floor. Weightlifting Snatch (8×1) Take your first working set at 70% of your max Snatch and work up to 95%. These heavy singles are intended to be the last prep for next week’s 1RMs, but if you want to max out your snatch for pcup points, I won’t stop you. Unless you’re in House Holte. Afterbash Hang Power Clean (5×2) Technique Track: Five sets of doubles at 70% of your power clean. Focus on a nice vertical power position, keeping those elbows high and the bar close – a hang power clean is not a kettlebell swing. Front Squat (6×3) Strength Track:...Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20, with a partner: Player 1: 500m row Player 2: 20 box jump overs* 20 toes to bar 20 step ups* 20 push ups *Rx = 24″/20″Player 1 rows while Player 2 works. Switch when Player 1 finishes 500m. Score is rounds and reps, as well as total distance rowed. Metcon (Distance) Total distance rowedRead more

JP CrossFit – WOD Announcements Warm-up (No Measure) It’s time to register for the Open! https://games.crossfit.com Metcon Metcon (Time) For time: 60 double unders 30 air squats 15 snatches (95/65) 60 double unders 30 air squats 12 snatches (115/85) 60 double unders 30 air squats 9 snatches (135/95) 60 double unders 30 air squats 6 snatches (155/105) 15 minute time cap!Read more

JP CrossFit – WOD Weightlifting Power Clean (Find a heavy triple, drop from the top!) Metcon CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9 Cleans, 185#/125# Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.Read more