JP CrossFit – WOD Weekly Outline (No Measure) Monday Pattern: Overhead Press, Overhead pull, Lunge Load: Heavy Volume: low Tuesday Pattern: Monostructural Load: light Volume: high Wednesday Pattern: horizontal push, squat, overhead press load: light volume: modertate Thursday Pattern:hinge Load: heavy Volume: low Friday Pattern: Overhead pull, hinge, squat Volume: moderate Load: ModerateRead More

JP CrossFit – Olympic Weightlifting Metcon (Weight) E90 sec for 5 rounds 2 jerk balances (from the rack) () Metcon (Weight) E90 sec for 7 rounds 1 split jerk (from the rack) Optional Post-Class Accessories Between overhead squats, complete 10 double db bent over rows Overhead Squat (4×3 @80-85%) Bent Over RowRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 w/ partner (you-go-I-go)) 80 wall balls 80 Russian KBS 80 situps 80 box jumps Every 2 min including the 0:00 – 10 burpees! (Together!)scale to 6 or 8 burpees if you cannot do 10 burpees in under 30ish secondsRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 w/ partner 80 wall balls 80 Russian KBS 80 situps 80 box jumps Every 2 min including the 0:00 – 10 burpees!Read More