JP CrossFit – Olympic Weightlifting Snatch (EMOM 15 + HS) One rep every minute for 15 min: 1-5: 73% 6-10: 78% 11-15: 83% Then do a heavy single without a clock. Snatch Grip Deadlift (2x(3+1) @85%) 3 segment snatch deadlifts + 1 snatch deadlift. Segment = pause off the ground, at the knee, and in the power position Snatch Pull (2×3 @90%) keep your feet flat Back Squat (2×5 @75%) five sec eccentric on the first repRead more

JP CrossFit – WOD Metcon (No Measure) AMRAP 2 6 updowns 8 russian kb swings Announcements Pick either sumo or conventional deadlift Deadlift (Heavy 1×2) Sumo Deadlift (Heavy 1×2) Crash and Burn IV (Time) 15 rounds: 4 hollow body rocks 4 v-ups 8 minute time cap!Read more

JP CrossFit – WOD Announcements Quick scheduling announcement! There will be no open gym this Saturday from 12:30-2:30pm and no 24/7 access from 2:30- 4:00pm. Sorry for the inconvenience folks! Cindy on the Run (AMRAP – Rounds and Reps) AMRAP 20 3 rounds of Cindy 5 shuttle runs* 1 round of Cindy = 5 pull ups 10 push ups 15 air squats. *a 50ft run (down and back) = 1 shuttle Score is total rounds and reps of Cindy only. Runs don’t contribute to score!Read more

JP CrossFit – WOD Press in Split (3×2 per leg) Do two presses with the right leg forward, reset and do two presses with the left leg forward. After doing both then re-rack. Goal here is to solidify your split position and also tire your arms a bit Split Jerk (moderate 5×1) Moderate= around 80-85% your 1rm Half Acid Bath (Time) For time: 250m ski 500m bike 250m row 5 min cap!!!Pop the top and light the fuseeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee!Read more

JP CrossFit – WOD Metcon (Time) For Time: 1:00on/1:00off 2 rounds of 75 wall balls 15 cleans Rx: 115/85 Rx:155/105, tall balls 20min cap!You can only chip through the work during the 1:00 work phase. Pick a wall ball weight that allows you to work at big sets–shoot for sets of 10. Because you get adequate rest, the goal is to increase your work capacity at wall balls. The barbell should be moderately heavy–done in singles for sure. Since the timer will be an EMOM timer, you will need to do some reverse math for that last minute of work.Read more