JP CrossFit – WOD Metcon (3 Rounds for reps) 1:00 on/1:00off for 3 rounds 2 rounds: 1 hang power clean 2 front squats 2 hang squat cleans With time remaining: AMRAP up downs *Rx:95/65 **Rx+: 135/95Scale to have at least 20 seconds for updowns. Approach this as a mini-warm up WOD. Squat Clean (1×1)Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Reps) Return of the JPCF Murder Mystery WOD! Gasp! Poor old Vic Timmins has been murdered! We must investigate! The Suspects: Lucille Wallball George W Pushup Kettlebella Swan Brad Sit Aaron Burrp The Investigation: AMRAP 3: 8 wall balls 8 push ups 8 kettlebell swings 8 sit ups 8 burpees After each Investigation, one clue will be discovered that will eliminate a Suspect, at which point another Investigation will begin. Eventually, there will be an epic final showdown where you confront the killer in a fight to the death! Who will prevail?Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Reps) Return of the JPCF Murder Mystery WOD! Gasp! Poor old Vic Timmins has been murdered! We must investigate! The Suspects: Lucille Wallball George W Pushup Kettlebella Swan Brad Sit Aaron Burrp The Investigation: AMRAP 3: 8 wall balls 8 push ups 8 kettlebell swings 8 sit ups 8 burpees After each Investigation, one clue will be discovered that will eliminate a Suspect, at which point another Investigation will begin. Eventually, there will be an epic final showdown where you confront the killer in a fight to the death! Who will prevail?Read more

JP CrossFit – WOD Weightlifting Metcon (No Measure) 12 minutes to find a heavy snatch, then: EMOM 9: 1 snatchSo I know we just did this last week with the clean and jerk, but it was so much fun and really set folks up for success, so we’re doing it again with the snatch! The weight should be challenging from the beginning, and stay the same for all 9 rounds. Aim for 75-95% of your 1RM if you have one. You can’t add weight midway, so choose wisely! Hit Rx if you keep the same weight the whole time. If you’re relatively new to the gym, do 2-3 light reps per round, adding weight if appropriate. Score is heaviest weight for any single rep. Snatch (12 more minutes to find a 1 rep max!) Power Snatch Squat SnatchRead more

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