JP CrossFit – Olympic Weightlifting Three weeks left in our taper: weights are increasing, volume is decreasing. Weightlifting Hang Snatch (8×1) Start at 80% of your max snatch and work up to 85%. Focus on pulling yourself down into the receiving position FAST. Back Squat (1RM) 20 min to find a 1RM. If you miss a rep, drop down to 80% and do sets of three in the time remaining. Afterbash This is optional after-class strength work. Deadlift (4×5) Clean grip, clean position – hips down, chest up. Hook grip or wraps, every rep from a dead stop. Start at 85% of your max clean and go up.Read more

JP CrossFit – WOD Metcon Metcon (Weight) E90 seconds for five rounds 1 push jerks 2 split jerks Split Jerk (1×1) Half Acid Bath (Time) For time: 250m ski-erg 500m bike 250m row 5 min cap!!!Set yourself on fire and goooooo! Each segment should take about a 1:00-1:30. 500m=.5 kilometers on bikeRead more

JP CrossFit – WOD Metcon (No Measure) Back Squat Set 1: 8 reps @ moderate or (70%) Set 2: 6 reps @ heavy or (75%) Set 3: 4 reps @ heavy or 80% Set 4: AMRAP reps @ heavy or 85% (shoot for 2-4 reps) Back Squat Metcon (Time) For time : 60 wall balls* Every break: 12 v-ups *Rx 20/14 **Rx+ 30/20 5 min cap!!!Refer to 3/18/21Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10: 2-4-6-8-10-12….. Toes to bar Burpee box jumps over At the end of each round: 10 ft handstand walk5ft is one rep. One wall walk is one rep.Read more

JP CrossFit – WOD Metcon (Time) With a 14 min clock: 500m row 50 kettlebell swings* 400m run With time remaining: Max clean *Rx = 16kg/12kg Rx+ = 24kg/16kgYou should only take one break at most on the kettlebell swings. Plan for 5-7 minutes to lift. CleanRead more