JP CrossFit – Community Warm-up (No Measure) Black History Month Athlete Spotlight: Jenny Arthur Jenny Arthur holds a silver medal from the IWF junior World championship. She went on to finish 6th at the 2016 Rio Olympic games and represented the USA at both the 2017 and 2018 IWF World Championships. Check out some of Jenny’s lifts here: https://www.youtube.com/watch?v=6WSsG5YAC8Y Metcon Metcon (Time) With a partner: 5 rounds 200m row 4 rounds 400m row 3 rounds 600m row 2 rounds 800m row 1 round: 6 synchro box jumps* 6 synchro swings* 6 synchro goblet squats* *Rx = 24″/20″, 16kg/12kg Rx+ = 30″/24″, 24kg/16kg 26 min time cap!Partners split the row evenly, one rowing while the other rests. The rounds of work must be completed together.Read 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 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 – 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