JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 Partner 1: 500m Row Partners 2 and 3, I-go-you-go AMRAP 10 rounds of Crash and Burn I* 30 KB swings –2min rest between transitions– *1 Crash and Burn Round 1 Jump squat 2 jump lungesAfter Partner 1 finishes rowing, everyone rests for 2 min. Partner 1 then jumps into the AMRAP, Partner 2 moves onto the rower while partner 3 stays,. Thereafter, Partner 2 goes back to the AMRAP with Partner 1 while Partner 3 is now the rower. Metcon (No Measure) At Home Options: Pick two of the following Crash and burns. Yes, you can PR these if you have a previous history. Crash and Burn 1 is not an option for At-home. Crash and Burn II (Time) For time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Unbroken push ups 10 minute time cap! Crash and Burn III (Time) For time: 30 burpees...Read more

JP CrossFit – Olympic Weightlifting Check this out: https://www.catalystathletics.com/exercise/324/Clean-Segment-Deadlift/ Warm-up Clean Segment Deadlift: work up to a top set of 3 reps at 65% with pauses at 1 inch off the floor, the knee, the hip, and the lockout. We’re using this as a positioning drill rather than a strength building exercise, so don’t max out. Weightlifting Clean complex (2×2, 4×1) Clean Lift-off + Clean Pull + Clean + Jerk 2×2 at 70% of your best C&J, then 4×1 at 75-80% of your best C&J Afterbash Power Snatch (7×1) Technique Track: Starting at 75% of your power snatch, take seven lifts to work up to a 1RM. Back Squat (10-8-6-4-4-2-2) Strength Track: All sets at 70% of your max back squat. (You can go heavier than 70% if your squat PR is very old.)Read more

JP CrossFit – WOD Announcements Reminder Saturday Schedule -Community starts at 9:00am – Handstand Hold workshop from 11:00am-1:00pm. Sign up here https://forms.gle/Yfm5ra6uisGmStde8 -Power lifting will be from 1:00pm-2:30pm Push Jerk (1×1) Split Jerk (1×1) CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ targetRead more

JP CrossFit – WOD Announcements TWO SPOTS LEFT for the Handstand Hold workshop. Sign up here https://forms.gle/Yfm5ra6uisGmStde8 Weighted Pistols (Weight) Metcon (AMRAP – Rounds and Reps) AMRAP 10 4-6-8-10-12-14-16… toes to bar pistols* –35 double unders– *Rx+: Weighted pistol 35/25For the sake of not doing a ton of math/trying something new, write down the number of the round you finished plus any extra reps you got in. I.e. I finished the round of 12 reps so I will write 12+ whatevers left over .Read more

JP CrossFit – WOD Gymnastics Deficit Handstand Push-Ups Measure in inches. For folks without HSPU, this is a great opportunity to try a few reps at a harder-than-you’re-used-to scale. For exp, 5×1 slow lowers, or very difficult singles for 3- 5 reps. Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsWorkout should take about 5-9 min. 9 min cap!!!Read more