JP CrossFit – Olympic Weightlifting Weightlifting Snatch complex (4x(2+1)) Snatch Lift-Off (x2) + Pause Snatch (x1) Four sets at 70-75%. Pause for 3x at the knee on each rep. Clean and Jerk (4×2) four doubles at 75-80% Back Squat (4×6) 70-75%. Lift with good form, sending the knees forward as you descend and then leaving...Read More

JP CrossFit – WOD Metcon (Time) For time: 500m row/ 400m run 30 toes to bar 15 clean & jerks* 500m row/400m run 20 toes to bar 10 clean & jerks 500m row/400m run 10 toes to bar 5 clean & jerks 500m row/400m run *Rx: 95/65 Rx+: 135/95 23 min capIndicate whether you ran...Read More