JP CrossFit – Olympic Weightlifting Tall Snatch (5×2 @40-50%) Hang Snatch (4×2 @80-85%) hang below the knee Jerk Balance (4×3 @40-50%) Stepping jerk balance – see the slack for the video Clean and Jerk (3x(2+2) @75-80%) clean + clean + jerk + jerk Back Squat (4×6 @RPE 7) RPE 7 means that you feel like...Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP With a partner complete: 30 Weighted Step Ups 30 Thrusters 30 Russian Twists 30 Dumbbell Clean Share one dumbbell if possible, divide work as needed Rx 50/35Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP With a partner complete: 30 Weighted Step Ups 30 Thrusters 30 Russian Twists 30 Dumbbell Clean Share one dumbbell if possible, divide work as needed Rx 50/35Read More
JP CrossFit – WOD Power Clean (Build to a heavy 3; drop from the top) Metcon (4 Rounds for reps) 4 Rounds With a 3 minute clock 250m Row 10 Power Cleans As many burpees as possible in the time remaining 1 Minute of rest between rounds Rx: 135/95 Rx+ 155/105Read More
JP CrossFit – WOD Shoulder Press (3×10) 10 reps is a lot of shoulder press! Make sure you don’t bounce through the bottom of your rep. Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP 5 burpees 10 pullups 15 Push Press Rx: 75/55 Rx+: Bar Over Burpees, Chest To Bar, 95/65Read More
JP CrossFit – WOD Ian’s Wheelhouse WOD (Time) For time: 800m run 30 deadlifts 10 ring dips 800m run 10 ring dips 30 deadlifts 800m run *Rx = 185/125 Rx+ = 225/155In years past, one of the prizes for the winning team of the upcoming Phoenix Cup was the honor of putting together a benchmark...Read More
