JP CrossFit – WOD Announcements -Sign up for the Handstand Hold workshop here:https://forms.gle/BLJcV12U7ti5i7YN6 -due to the handstand workshop, powerlifting will be pushed to 1:00-2:30pm on Saturday. Metcon (AMRAP – Reps) Tabata Buy in: 20/10 for 8 rounds AMRAP Hang Dumbbell snatch* –2min rest– AMRAP 12 12 weighted step ups* 1 rope climb 9 box jumps * 1 rope climb 6 burpee box jumps * 1 rope climb *Rx: 50/35, 24″/20″ **RX+:Legless (no jump)Your score is total reps. Go hard at the tabata buy-in, as those reps will get added to your total score. You should pick a weight that allows you to move for the entire 20 seconds. 1 full round is 30 reps. Aim for 3-4 rounds.Read more

JP CrossFit – WOD Metcon (3 Rounds for reps) 1:00 on/1:00off for 3 rounds 2 rounds: 1 hang power clean 2 front squats 2 hang squat cleans With time remaining: AMRAP up downs *Rx:95/65 **Rx+: 135/95Scale to have at least 20 seconds for updowns. Approach this as a mini-warm up WOD. Squat Clean (1×1)Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Reps) Return of the JPCF Murder Mystery WOD! Gasp! Poor old Vic Timmins has been murdered! We must investigate! The Suspects: Lucille Wallball George W Pushup Kettlebella Swan Brad Sit Aaron Burrp The Investigation: AMRAP 3: 8 wall balls 8 push ups 8 kettlebell swings 8 sit ups 8 burpees After each Investigation, one clue will be discovered that will eliminate a Suspect, at which point another Investigation will begin. Eventually, there will be an epic final showdown where you confront the killer in a fight to the death! Who will prevail?Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Reps) Return of the JPCF Murder Mystery WOD! Gasp! Poor old Vic Timmins has been murdered! We must investigate! The Suspects: Lucille Wallball George W Pushup Kettlebella Swan Brad Sit Aaron Burrp The Investigation: AMRAP 3: 8 wall balls 8 push ups 8 kettlebell swings 8 sit ups 8 burpees After each Investigation, one clue will be discovered that will eliminate a Suspect, at which point another Investigation will begin. Eventually, there will be an epic final showdown where you confront the killer in a fight to the death! Who will prevail?Read more

JP CrossFit – Olympic Weightlifting Watch this: https://youtu.be/dCiugtIWFrU Read this: https://www.catalystathletics.com/exercise/217/Tall-Snatch/ Weightlifting This is a complex: Snatch + Hang Snatch. In other words, do a full snatch and then immediately follow it with a hang snatch. I put them in as two separate movements so you can get those sweet, sweet pcup points. Start at 75% of your max snatch and work up to 90%. Snatch (7×1) Hang Snatch (7×1) Afterbash Clean complex (5×1) This is the Technique Track. Power Clean + Power Jerk at 85% of your max power clean/jerk (whichever is lower) Front Squat (6×5) This is the Strength Track. 75-80% of your max front squat.Read more