JP CrossFit – Olympic Weightlifting Warm-up We’re going to do jump-to-splits! Work up to at least 80% of your clean and jerk. 100% would be better. https://www.catalystathletics.com/exercise/411/Jump-To-Split/ Weightlifting Split Jerk (3×3) 80% of your clean and jerk Power Clean (3×3) 80% of your power clean Snatch Balance (2×3) 80% of your snatch. Only give the bar a tiny boost with your legs – the main driver of this moment is pushing your body down by pressing with the arms. Afterbash Shoulder Press (4×6) Optional accessory work: Press-in-split Legs in the split position, remember to brace your core. Four sets at a moderately heavy weight.Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) MURPH Prep 1 AMRAP 20 5 pull ups 10 push ups 15 air squats –at the 0:00 and 10:00 800m run — Rx+: weighted vest 20/15This time we want to scale the run to take no more than 5 min.Read more

JP CrossFit – WOD Sumo Deadlift (5×3) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups12 min capRead more

JP CrossFit – WOD Metcon (Time) It’s Coach Ashley’s birthday! 21-15-9 400m run V-ups Handstand push ups Front squats* *Rx:115/85 Rx+ 135/95, Toes to bars instead of V-ups 19 min time cap!!!Read more

JP CrossFit – WOD Metcon (Weight) Build to a heavy complex: 1 snatch high pull 1 hang power snatch 1 overhead squat 1 squat snatchFirst 3 movements should be chained but you’re welcome to drop from the top after the overhead squat for a full reset. Metcon (Time) Quarterfinals for Humans With a 10 min clock: 30 cal row 20 burpee box jump overs with time remaining: max snatchSnatch can be squat or power. You must find a balance of giving yourself enough time to try heavy attempts and also not blow yourself up on the work. Score is a two part. Part A is the work for time. Part B is the weight completed in the rest of the 10 min iwndow. Metcon (Weight) Snatch weightRead more