JP CrossFit – Olympic Weightlifting Still time to sign up for the weightlifting meet! https://forms.gle/zeyVZRYykR5Y2eYh9 Weightlifting Snatch (9×1) Sets 1-6: Pause for 2 seconds at the knee, focus on good positioning. Start at 70% and work up to 85%. Sets 7-9: Start at 85% and work up to 90% if your form feels good. (No pause.) Power Clean (1RM) This is a complex: Power Clean + Push Jerk Push Jerk (1RM) This is a complex: Power Clean + Push Jerk Afterbash Back Squat (5×2) Start at 87% and work up to 93%. After every set, do 5 pull-ups with a 3 second pause at the top. This is optional after-class strength work.Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15 400m run 3 rounds of 1 rope climb 10 push ups 15 air squatsYour challenge, should you chose to accept, is to shoot for 3 full rounds! Happy Friday!Read more

JP CrossFit – WOD Metcon (Time) For time with a partner I-go-you-go 500m row 100 deadlifts* 500m row 80 hang power cleans* 500m row 60 front squats* 500m row 40 push jerks* *Rx 95/65 **Rx+: 135/95 30 min cap!!!Split the row and the reps how you like, but it must be completed as a chipper.Read more

JP CrossFit – WOD Metcon (Weight) E90 seconds for 5 rounds: 1 hang power snatch 2 overhead squats 1 squat snatch Squat Snatch (1×1)Read more

JP CrossFit – WOD Metcon (Time) 5 rounds for time: 7 weighted lunges* 7 v-ups 7 Russian kettlebell swings* 7 goblet squats* 7 burpee box jumps* 7 chest to bar pull ups Rx: 24kg/16kg, 24″/20″ 15 min time cap!Read more