JP CrossFit – Olympic Weightlifting This is meant to be a light technique week for fatigue management. Weightlifting Split Jerk (6×2) Start at 65% and work up to 75% of your heaviest jerk. Overhead Squat (3×5) 70% of your heaviest OHS. Afterbash Snatch Grip Deadlift (3×5) Start at 100% and work up to 105% of your max snatch. Take each lift from a dead stop – no touch and go. This is optional strength work for after class.Read more

JP CrossFit – WOD Metcon Metcon (6 Rounds for reps) 6 rounds, 2:00 on, 2;00 off: 9 dumbbell snatches* 6 overhead lunges* 9 dumbbell snatches 6 overhead lunges AMRAP calorie row *Rx = 50/35Read more

JP CrossFit – WOD Weightlifting Metcon (Weight) E2MOM 10: 1 hang squat clean 2 front squats 1 squat clean Metcon Annie can’t clean squat (Time) For time: 50-40-30-20-10 Double unders Sit ups 5-4-3-2-1 Squat cleans* *Rx = 185/125 Rx+ = 225/155Read more

JP CrossFit – WOD Weightlifting Metcon (No Measure) 30 minutes to find a heavy 3-rep deadlift! After each set: 3 strict pull upsAim to perform at least 8-10 sets. Do your pull ups immediately after the deadlifts. Deadlift (Final weight from the workout)Read more

JP CrossFit – WOD Metcon Metcon (No Measure) EMOM 8: odd: 2 tempo push ups even: 3 tempo squats 5 sec descent 5 sec hold 5 sec ascent No pause between reps Both movements may be weighted. Metcon A Workout Has No Name (Time) For time, partitioned how you like: 1000m run 100 wall balls* 100 push ups 100 weighted step ups* *Rx = 20/14, 24″/20″ Rx+ = unpartitioned, as written Step ups are with your wall ball 24 minute time cap!Read more