JP CrossFit – Olympic Weightlifting Hang Power Snatch (5×3 @70%) Snatch Grip Deadlift (4×5 @90%) pause just off the ground, at the knee, and at the power position Back Squat (4×8 @70%)Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 14 200m run 10 front rack lunges 3 L-sit pull ups Rx: 95/65 Rx+:115/80Lunge weight should be something you could do unbroken.Read more

JP CrossFit – WOD Metcon (No Measure) In a 30 min period find the following: max shoulder press max push press max push jerkFrom the rack. Time period can be extended depending on # of partners. Shoulder Press Push Press Push JerkRead more

JP CrossFit – WOD Row, Row, Row Your Boat! (Time) For time with a partner Rx: 2000m row –2min rest– 1500m row –2 min rest– 1000m row –2 min rest– 500m row Rx+ 120 cal –2 min rest– 90 cal –2 min rest– 60 cal –2 min rest– 30 cal 34 min cap ! Note: In order to complete the bikes, you and your partner should somewhat consistently be able to hit 300+ watts per 10 calories on the assault bike, and around 220+ watts on the echo.Read more

JP CrossFit – WOD Announcement Saturday Comunity is back @ 9:00am! Reminder community is the same workout on Saturday’s and on Sundays! Weightlifting is back to 4:30, 5:30, 6:30pm on Friday’s. Metcon (Time) For time: 5 rounds of 3 snatches 7 bar over burpees –2min rest– 5 rounds of 3 clean and jerks 7 bar over burpees 18min cap! Rx: 105/75, 135/95 Rx+: 155/105, 185/125This should be heavy! around 75-80% of your 1rm for both lifts. These must be singles, perhaps the kind of singles you might miss. The jerk will most likely need to be a push jerk because your legs will be fried so choose your weight based on your heaviest push jerk.Read more