JP CrossFit – Olympic Weightlifting Snatch complex (4x(1+1)) Hang Snatch (above knee) + Snatch, 85-90% Clean and Jerk (3x(1+2)) 1 clean + 2 jerks, 85-90% Front Squat (4×3) 80-85% Accessories 3×10 Box Jump with straight-legged landingRead More

JP CrossFit – WOD Snatch Balance (1×2) Metcon (Time) For time: 5-4-3-2-1 Squat snatches* 10-8-6-4-2 Bar over burpees *Rx 95/65 Rx+: 135/95 7 min capRead More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18: 5 dumbbell hang squat cleans* 3 tall box jumps* 1 bar muscle up *Rx: 50/35, 30″/24″ Rx+: 60/40Read More

JP CrossFit – WOD Metcon (5 Rounds for calories) 5 rounds 4:00 on/3:00 off 400m run 20 pushups AMRAP cal rowRead More

JP CrossFit – WOD Metcon (5 Rounds for calories) 5 rounds 4:00 on/3:00off 400m run 20 pushups AMRAP cal row Scale run to take 2:00. Scale push ups so that you have a minimum of 1:00 on the rower. Aim for consistency across rounds.Read More

JP CrossFit – WOD Metcon (3 Rounds for reps) With a 5 min clock: Cash in: 100 double unders with time remaining AMRAP: 12 pull ups 12 weighted squats — 3min rest — With a 5 min clock: Cash in: 100 double unders with time remaining AMRAP: 9 pull ups 9 dumbbell thrusters — 3...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 partner A: 300m run Partner B: AMRAP 30 lateral hops 30 weighted lunges 30 power cleans 30 push ups 30 weighted squats 30 shoulder to overhead Partner C:Rest Unweighted Partner B Version Partner B: AMRAP 30 lateral hops 30 jump lunges 30 situps...Read More

JP CrossFit – WOD Metcon (Time) For time 14-12-10-8-6-4-2 burpees pistols toes to bar 14 min capRead More

JP CrossFit – Olympic Weightlifting Hang Power Snatch (4×2 @ 73-78%) Power Snatch from blocks (above knee) Push Press (4×2 @ 73-78%) 3 second pause at the dip Back Squat (4×3 @ 78-83%) Accessories Metcon (No Measure) 3 rounds 8 Barbell Row 8 Barbell Shrug 8 Curls Rest as needed Metcon (No Measure) 4 rounds...Read More

JP CrossFit – WOD Silent Deadlift (Find a heavy 3!) 500m Row (Time) Max Effort 500m RowFor time! Light yourself on fire and go, go, go!Read More