JP CrossFit – Olympic Weightlifting You’ve put in the work for seven weeks – time to reap the rewards! Weightlifting Snatch (1RM) Three attempst to find a 1RM. I recommend taking your first lift at 94%, your second at 97%, and your third at 101 or 102%. Resist the urge to keep snatching after your third lift, especially if you’re missing lifts. Repeatedly missing at heavy weights doesn’t develop strength OR technique, it just tires you out and undermines your confidence. Clean and Jerk (1RM) Three attempst to find a 1RM. I recommend taking your first lift at 94%, your second at 97%, and your third at 101 or 102%. Olympic Lifting Total (Total Weight) Snatch (1 Rep Max)Clean and Jerk (1 Rep Max)Snatch (1 Rep Max) Clean and Jerk (1 Rep Max)Read more

JP CrossFit – WOD Weightlifting Push Press (Find a moderate 5 rep!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 200m run or 250m row 10 thrusters* 10 burpees *Rx = 75/55 Rx+ = 95/65Run/row counts as 2 reps. Starting it is 1, finishing it is the second.Read more

JP CrossFit – WOD Metcon Metcon (Time) For time: 100-80-60-40-20 Double unders 20 weighted lunges* 4 bar muscle ups *Rx = 50/35 18 minute time cap!Read more

JP CrossFit – WOD Announcements Warm-up (No Measure) Our Thursday Night Throwdowns are set! Week 1: Juan vs Amaris Week 2: Marcy vs Neil Week 3: Cristey vs Ashley vs Jasmine vs Allie M I swear I didn’t set out to have it be a bunch of couples duking it out but it just happened that way and I’m here for it. Register here: https://games.crossfit.com/ Weightlifting Back Squat (Find a moderate to heavy 3×5!) Metcon (Time) For time: 21-21-15-15-9-9 Air squats Sit ups Up downs 12 minute cap!Read more

JP CrossFit – WOD Announcements Warm-up (No Measure) The Open starts next Thursday! Register here: https://games.crossfit.com/ We also need volunteers for Thursday Night Throwdowns! Find a friend/enemy you want to go head to head with and let us know the Thursday you want. In return you get photoshopped by Tim! UPDATE: All the dates are taken! Weightlifting Snatch Balance (Find a moderate 3!) As always with snatch balance, this is about how well you move the bar, not how much the bar weighs! Metcon (No Measure) EMOM 8: 4 snatchesThis is entirely to put into practice what you just learned doing the snatch balance. Do not exceed 65% of your 1RM power snatch. Metcon Metcon (No Measure) Tabata! Push ups Ring rows8 rounds per movement, 20 seconds on, 10 seconds off.Read more