JP CrossFit – WOD Push Press (Work up to a moderate 4 rep for three sets) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 12 Box Jumps 12 Hollow Body Rocks 12 Single Dumbbell Push Press 12 Up Downs Rx: 50/35Read More

JP CrossFit – Olympic Weightlifting Clean complex (5x(1+1+1), 75-80%) Flat-footed Clean Pull + Clean + Jerk Accessories 3×8 Superset: DB Row Face Pulls Curls 3×10 Superset: Russian Twists V-Ups Back Squat (5×5, 70-75%) Weightlifting Snatch complex (5x(1+1), 75-80%) Snatch Pull (to above knee) + Pause Snatch (above knee)Read More