JP CrossFit – WOD Announcements Warm-up (No Measure) No better place to start than the programming from the Free Trial, a class that most of you have taken. The spreadsheet will be available at the gym, but you can also access it yourself through the link below. Good luck! Points spreadsheet: https://docs.google.com/spreadsheets/d/1mrxGVrRA071QUGUdgy-0sn7SbB_B_a8J4IC4oG1_CKI/edit?usp=sharing Weightlifting Deadlift (Find a heavy set of 5!) Metcon Half Cindy (AMRAP – Rounds and Reps) 10 Minute AMRAP of 5 Pullups 10 Pushups 15 Air SquatsRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a partner I-go-you-go AMRAP 24 12 devils press* 24 weighted step ups 12 devils press* 24 box jumps 12 devils press* 24 burpee Box jumpsRead more

JP CrossFit – WOD Weightlifting Metcon (No Measure) EMOM 8: 3 overhead squatsFrom the rack. Overhead Squat (For your final lift from the EMOM ) Metcon Zoomies (AMRAP – Rounds and Reps) AMRAP 12: 5 wall balls* 5 20′ shuttle runs 5 pull ups* 5 20′ shuttle runs *Rx = 20/14 Rx+ = 30/20, chest-to-barRead more

JP CrossFit – Olympic Weightlifting Watch these before class! https://youtu.be/v7f0zT2P6Lw https://youtu.be/D5BUtMk0INY https://youtu.be/X0jgKK02Qxo Weightlifting Hang Snatch (5×1) Low Hang Snatch – bring the bar below the knee. Start at 75% and work up to 80% of your Snatch. Afterbash Overhead Squat (5×3) Technique Track! Build to a heavy 3 (or 3RM) over the course of five sets. Clean Grip Deadlift (3×10) Strength Track! Start at 80% of your clean and work up to a heavy 10. The clean deadlift position is exactly the same as a clean – hips down, chest up, bar over the toe knuckles, shins touching the bar. Don’t go so heavy that you slip into a conventional deadlift!Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) Death By: 2, 4, 6, 8, 10 etc til failure Box jumps* Dumbbell hang clean and jerks* *Rx = 24″/20″, 50/35Score is rounds plus reps, with each minute being a round. Even if you don’t think you’ll finish the work within the minute, still go for as many reps as you can! Can any of you finish the round of 14? Weightlifting Metcon (Weight) 12 minutes to find a heavy clean and jerk, then: EMOM 9: 1 clean and jerkThis is different than our usual weightlifting EMOMs. 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,...Read more