JP CrossFit – WOD

Weightlifting

Metcon (Weight)

Every 90 seconds, 6 rounds:

1 power clean

1 paused dip

1 jerk

Metcon

Metcon (Time)

With a partner:

For time:

30 clean and jerks (95/65)

24 clean and jerks (115/80)

18 clean and jerks (135/95)

12 clean and jerks (155/105)

6 clean and jerks (185/125)

Partners do not need to do the same weights. If you are doing the same weights, please share a single barbell.

Split the work evenly, although the size of your sets is up to you.

First two or three weights should be light and fast, ideally touch n go.

Last two or three weights should be heavy singles.

Last weight is heavy, and that’s okay. Encourage each other, support each other.

14 minute time cap!