JP CrossFit – WOD Weightlifting Turkish Get Up (Heavy Single) Complete one rep on each side before increasing weight Metcon (Weight) 10 Minute EMOM 1 Turkish GetupAlternate sides each minute, for 5 left and 5 right side. Aim to keep weight consistent throughout Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Pullups...Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 10 Box Jumps 10 Goblet Squats 10 Kettlebell Swings 10 Front Step Overhead Lunges Rx: 24/20″ & 16/12kg Rx+: 30/24″ & 24/16kg Metcon Choose one: Metcon (AMRAP – Reps) 8 Minute AMRAP Double UndersGet as many as you can, even if...Read More

JP CrossFit – WOD Weightlifting Find a moderately heavy single of a Power Clean with Push Jerk Clean and Jerk Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Six minute capRead More

JP CrossFit – Olympic Weightlifting Keep the weights heavy and the volume low. Weightlifting Split Jerk (1×3) Find a heavy triple. Push Press (1×5) Find a heavy 5 Back Squat (1×5) Find a heavy 5Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 28: 400m run 20 lateral hops Pick an egg!Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 28: 400m run 20 lateral hops 6-12-18-24-30 etc Shoulder to overhead* Sit ups *Rx = 1 dumbbell Rx+ = 2 dumbbellsRep scheme: 400m, 20, 6, 6 400m, 20, 12, 12 400m, 20, 18, 18 etc…Read More

JP CrossFit – Olympic Weightlifting Check out Lasha Talakhadze, the strongest weightlifter in the world, doing no foot lifts! https://youtu.be/OwRgf7E4Otg Weightlifting Power Clean (1×2) Find a heavy double Hang Clean (1×2) Find a heavy double. This is part of a complex: Hang Clean + Power Jerk Push Jerk (1×2) Find a heavy double. Part 2...Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 65 front squats* Every break: 1 round of Cindy: 5 pull ups 10 push ups 15 air squats *Rx = 95/65 Rx+ = 135/95 12 minute time cap!Read More

JP CrossFit – WOD Metcon Metcon (No Measure) With a partner: 6 rounds: Player 1: 1000m row Player 2: AMRAP: 20 box jump overs* 20 v-ups 20 backstep lunges 20 up downs 20 russian swings* *Rx = 24″/20″, 24kg/16kg 28 minute time cap!There are two scored workouts here, the 6000m row and the AMRAP. One...Read More

JP CrossFit – WOD Weightlifting Overhead Squat (Find a moderate 3 rep!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9: 7 overhead squats* 5 burpees 3 bar muscle ups *Rx = 75/55 Rx+ = 115/85Read More