JP CrossFit – Olympic Weightlifting Warm-up Athlete’s Choice! Choose a couple drills that you need (to dial in your technique) and one that you love (to boost your confidence) Weightlifting Snatch (1RM) Part 1 of a complex: Snatch + OHS. Overhead Squat (1RM) Part 2 of a complex: Snatch + OHS. Clean and Jerk (1RM) No more than two misses Back Squat (Heavy 3) See if you can set a new estimated 1RM for next cycle! Afterbash Supersets of DB Rows and Dips, i.e. row, dip, rest, repeat Dumbbell Row (3×8) Ring Dips (3×8)Read more

JP CrossFit – WOD Metcon (10 Rounds for reps) 20 Minute EMOM Odds: 3 Pullups AMRAP Row for Calories in time remaining Even: Rest Rx+: 6 Chest to Bar PullupsButterfly kipping discouraged today Watch out for bicep pump on the row.Read more

JP CrossFit – WOD Shoulder Press (Find a heavy 5) Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 1-2-3-4 etc Pullups 50 Double Unders 10 Pistol SquatsPullups increase by 1 each round 1 Pullup 50 Double Unders 10 Pistol Squats 2 Pullups 50 Double Unders 10 Pistol Squats 3 Pullups etc…Read more

JP CrossFit – WOD Metcon (Time) Cash in: 10 Pullups 4 Rounds of: 10 Burpees 15 Wall Balls 20 Hang Power Snatch Cash out: 10 Pullups Rx: 75/55 Rx+ 105/75 16 Minute CapRead more

JP CrossFit – WOD Metcon (5 Rounds for reps) Deadlift and Pullup Superset: 5 Rounds, not for time- 30 minute cap 5 Deadlifts AMRAP Strict Pullups in one set RestRest as needed after pullups, with no rest between DL and pullups Double overhand standard grip only No mixed grip, no hook grip, no touch and go Score both Deadlift Weight and Total Strict Pullups Aim for 85% of a 5×5 or 70% of a 1rm, and 6-10 pullups in the first round Deadlift (5×5 as part of Deadlift/Pullup Superset) Double overhand standard grip only. No mixed grip No hook grip No touch and goRead more