JP CrossFit – WOD Front Rack Lunge (Moderate 2×4) 4 total reps alternating legs Metcon (AMRAP – Rounds and Reps) AMRAP 12: 4-8-12-16-20 etc Dumbbell squats* Dumbbell snatches* –2 wall walks after each round — *Rx: 50/35 Rx+: 60/40Read more

JP CrossFit – Community Juneteenth II (Time) Solo: For time: Buy-in: 65 second moment of silence 6 rounds: 400m run 19 dumbbell squats 18 burpees 65 lateral hops *Rx = 50/35 Partner Version: For time: Buy-in: 65 second moment of silence 6 rounds: 400m run together A: 10 dumbbell squats B: 9 dumbbell squats A: 9 burpees B: 9 burpees A: 33 lateral hops B: 32 lateral hops *Rx = 50/35 Juneteenth (Time) For time: Buy-In: 65 second moment of silence Then, 6 rounds of: 400 meter weighted run* 19 dumbbell hang squat cleans^ 18 devil presses^ 65 Russian twists* *Rx = 35/25 ^Rx = 2x 35/25 Partner Version: For time: Buy-In: 65 second moment of silence Then, 6 rounds of: A: 200m weighted run* B: 200m weighted run* A: 10 dumbbell hang squat cleans^ B: 9 dumbbell hang squat cleans^ A: 9 devil presses^ B: 9 devil presses^ A:...Read more

JP CrossFit – Olympic Weightlifting This is a deload week! Please treat it like one! Weightlifting Power Snatch (4×2) 75-80% of your power snatch Power Clean (4×2) Part 1 of a complex: Power Clean + Power Jerk, 75-80% of your max power clean/jerk, whichever is lower. Push Jerk (4×2) Part 2 of a complex: Power Clean + Power Jerk, 75-80% of your max power clean/jerk, whichever is lower. Snatch Pull (3×2) 95-100% of your snatch Afterbash Good Mornings (5×5) Keep it light/moderateRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 21 Minute AMRAP 8 Pushups 14 Dumbbell Snatches (sub Up-Downs) 20 Weighted Lunges 300m RunRead more

JP CrossFit – Olympic Weightlifting Warm-up Athlete’s Choice! Choose a couple drills that you need (to dial in your technique) and one that you love (to boost your confidence) Weightlifting Snatch (1RM) Part 1 of a complex: Snatch + OHS. Overhead Squat (1RM) Part 2 of a complex: Snatch + OHS. Clean and Jerk (1RM) No more than two misses Back Squat (Heavy 3) See if you can set a new estimated 1RM for next cycle! Afterbash Supersets of DB Rows and Dips, i.e. row, dip, rest, repeat Dumbbell Row (3×8) Ring Dips (3×8)Read more