JP CrossFit – Olympic Weightlifting Check this out: https://www.catalystathletics.com/exercise/324/Clean-Segment-Deadlift/ Warm-up Clean Segment Deadlift: work up to a top set of 3 reps at 65% with pauses at 1 inch off the floor, the knee, the hip, and the lockout. We’re using this as a positioning drill rather than a strength building exercise, so don’t max out. Weightlifting Clean complex (2×2, 4×1) Clean Lift-off + Clean Pull + Clean + Jerk 2×2 at 70% of your best C&J, then 4×1 at 75-80% of your best C&J Afterbash Power Snatch (7×1) Technique Track: Starting at 75% of your power snatch, take seven lifts to work up to a 1RM. Back Squat (10-8-6-4-4-2-2) Strength Track: All sets at 70% of your max back squat. (You can go heavier than 70% if your squat PR is very old.)Read more

JP CrossFit – WOD Announcements TWO SPOTS LEFT for the Handstand Hold workshop. Sign up here https://forms.gle/Yfm5ra6uisGmStde8 Weighted Pistols (Weight) Metcon (AMRAP – Rounds and Reps) AMRAP 10 4-6-8-10-12-14-16… toes to bar pistols* –35 double unders– *Rx+: Weighted pistol 35/25For the sake of not doing a ton of math/trying something new, write down the number of the round you finished plus any extra reps you got in. I.e. I finished the round of 12 reps so I will write 12+ whatevers left over .Read more

JP CrossFit – WOD Gymnastics Deficit Handstand Push-Ups Measure in inches. For folks without HSPU, this is a great opportunity to try a few reps at a harder-than-you’re-used-to scale. For exp, 5×1 slow lowers, or very difficult singles for 3- 5 reps. Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsWorkout should take about 5-9 min. 9 min cap!!!Read more

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