JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18 200m run 10 db snatches 200m run 10 db clean and jerks Rx: 50/35 Rx+ 70/50Try a heavier than you normally use db if you can! Okay to split up those sets of db movementsRead More

JP CrossFit – Olympic Weightlifting Snatch complex (4x(3+2) @40-50%) 3 muscle squat snatch + 2 overhead squats Snatch Pull (3×3 @90% of Snatch) Split Jerk (4×2 @80-87%) from a rack Split Squats (3×6+6 (6 per leg)) front foot elevated split squats Accessories Four supersets: 60 sec Front Plank 15 situpsRead More

JP CrossFit – WOD Front Squat (Find a moderate 5×5 ) Heavy = around 80-87% Moderate= around 70-77% Metcon (Time) For Time 30 burpees 200m farmers carry 30 burpees 8 min cap! Rx: 2x moderate to heavy db or kb. you should need to break it up 2-3 times.Read More

JP CrossFit – WOD Push Jerk (Heavy 1×2) From the rack Split Jerk (Heavy 1×2) Annie’s A Jerk (Time) For time: 50-40-30-20-10 double unders situps 5-4-3-2-1 jerk 13 min cap! Rx: 135/95 Rx+ 185/135OMG have so much fun! Jerks are from the floor btw. 13 min cap!!Read More

JP CrossFit – WOD Metcon (4 Rounds for reps) EMOM 24 min 1: AMRAP cal row min 2: rest min 3: AMRAP medball/sandbag over the shoulder toss or db clean min 4: rest min 5: AMRAP ring muscle ups min 6: restWork hard on that minute since you get a 1:1 work rest ratio. If...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 16 9 Overhead squats 6 bar over burpees 3 bar muscle ups Rx: 95/65 Rx+: 115/85OHS weight should be unbroken. Goal 5-7 rounds.Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 With a partner, i-go-you-go cash in: 100 russian kb swings with time remaining AMRAP 30 burpees 30 db snatches 30 weighted lunges 30 russian twists RX+: Overhead lungeRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 With a partner, i-go-you-go cash in: 100 russian kb swings with time remaining AMRAP 30 burpees 30 db snatches 30 weighted lunges 30 russian twists RX+: Overhead lungeRead More

JP CrossFit – WOD Hang Power Snatch This is to help you build hip explosion Metcon (Time) 21-15-9 Snatch Handstand push up Rx: 95/65 11min cap!Snatches should be chained. Minimum sets of 5Read More

JP CrossFit – Olympic Weightlifting Snatch complex (7x(1+1) @70-80%) 1 Snatch + 1 Hang Snatch (above knee) You can use straps if returning the bar to the hang is your limiting factor. Snatch Pull (5×2 @80-90%) Pause below the knee, then pause above the knee. Keep your back activated and focus on exploding vertically with...Read More