JP CrossFit – Olympic Weightlifting Sign up for our All Hallows Eve Weightlifting Spooktacular! https://forms.gle/zeyVZRYykR5Y2eYh9 Weightlifting Clean complex (6×2) Clean + Front Squat + Jerk Start at 70% of your Clean & Jerk and work your way up to 80% over the course of your six sets. Power Snatch (6×1-2) Sets 1-2) Doubles at 75% Sets 3-4) Doubles at 80% Sets 5-6) Singles at 85% Percentages based on your heaviest power snatch. Afterbash Alternate sets between the two exercises, taking about a minute of rest after each set. In other words, do a set of 2 front squats, then rest, then a set of 2 push presses, then rest, etc. This is optional strength work for after class. Front Squat (5×2) Start at 85% of your max front squat and work up to 90%. Push Press (5×2) Start at 85% of your max push press and work up to 90%Read more

JP CrossFit – WOD Metcon Metcon (5 Rounds for reps) EMOM 20: Min 1: 50 double unders (Rx+ = 80 reps) Min 2: 2 ring muscle ups (Rx+ = 4 reps) Min 3: AMRAP calorie row Min 4: restRead more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 400m run 5 rounds: 5 heavy wall balls* 3 bar over burpees 1 power snatch* Rx = 30/20, 135/95Read more

JP CrossFit – WOD Metcon Metcon (Time) For time: 21-15-9 Box jumps* Weighted lunges* Toes to bar — rest 2 min — 15-12-9 Box jumps* Weighted lunges* Handstand push ups *Rx = 24″/20″, 50/3518 min time cap!Read more

JP CrossFit – WOD Metcon Metcon (No Measure) AMRAP 5: 2-4-6-8-10 etc Kettlebell swings Goblet squats Weightlifting Metcon (No Measure) Front squat: Set 1: 10 reps @ moderate or 60% Set 2: 8 reps @ moderate or 70% Set 3: 6 reps @ heavy or 75% Set 4: AMRAP @ heavy or 80%As with the back squats two weeks ago, work up to and start with a moderate 10, and lower the reps as the weight gets heavier until you get to your AMRAP. Shoot for 4+ reps. Front SquatRead more