JP CrossFit – Olympic Weightlifting Watch this: https://youtu.be/dCiugtIWFrU Read this: https://www.catalystathletics.com/exercise/217/Tall-Snatch/ Weightlifting This is a complex: Snatch + Hang Snatch. In other words, do a full snatch and then immediately follow it with a hang snatch. I put them in as two separate movements so you can get those sweet, sweet pcup points. Start at 75% of your max snatch and work up to 90%. Snatch (7×1) Hang Snatch (7×1) Afterbash Clean complex (5×1) This is the Technique Track. Power Clean + Power Jerk at 85% of your max power clean/jerk (whichever is lower) Front Squat (6×5) This is the Strength Track. 75-80% of your max front squat.Read more

JP CrossFit – WOD Weightlifting Thruster (Find a moderate triple!) Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capOfficial Open workout has a 40 min cap, but we’re scaling to make sure we finish in 12-16 minutes. Hard cap of 18 minutes! CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time capRead more

JP CrossFit – WOD Gymnastics Max Height Box Jump Record height in inches as reps completed Metcon 1000m Row (Time) Max Effort 1000m Row Metcon (AMRAP – Rounds and Reps) AMRAP 6: 30 dumbbell snatches* 20 weighted step ups* *Rx = 50/35, 24″/20″ Rx+ = 70/50Choose whether you want to row first or AMRAP first.Read more

JP CrossFit – WOD Metcon Metcon (5 Rounds for reps) 5 rounds, 1:30 on 1:00 off: 3 wall walks 10 burpees AMRAP hang power cleans* *Rx = 95/65 Rx+= 135/95Read more

JP CrossFit – WOD Announcements Warm-up (No Measure) No better place to start than the programming from the Free Trial, a class that most of you have taken. The spreadsheet will be available at the gym, but you can also access it yourself through the link below. Good luck! Points spreadsheet: https://docs.google.com/spreadsheets/d/1mrxGVrRA071QUGUdgy-0sn7SbB_B_a8J4IC4oG1_CKI/edit?usp=sharing Weightlifting Deadlift (Find a heavy set of 5!) Metcon Half Cindy (AMRAP – Rounds and Reps) 10 Minute AMRAP of 5 Pullups 10 Pushups 15 Air SquatsRead more