JP CrossFit – WOD Strength/Skillwork (No Measure) 5×3 strict dipsthese 3 reps do not have to be unbroken but should be challenging – a good time to push yourself! Should be harder than your WOD scale Metcon (AMRAP – Rounds and Reps) AMRAP 12 30 double unders 10 ft handstand walk* 5 ring dips *Rx:...Read More

JP CrossFit – Olympic Weightlifting Bar Contact Drill (No Measure) Snatch Segment Deadlift (Weight) The snatch segment deadlift is a pull variation that includes one or more pauses on the way up to strengthen and reinforce the position of the lifter during the pull of the snatch.5×3, 70% Hang Power Snatch (5×3, 70%) Back Squat...Read More