JP CrossFit – WOD Weightlifting Power Snatch (Find a moderately heavy 5 rep, drop from the top) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8: 4 burpee box jumps 5 power snatches* *Rx = 95/65 Rx+ = 135/95Read More

JP CrossFit – WOD Metcon 800m Run (Time) Max Effort 800m Run Metcon Squat Rundamentals (AMRAP – Rounds and Reps) AMRAP 16: 200m run 3 rounds: 10 wall balls* 25 double unders *Rx = 20/14 ()Read More

JP CrossFit – WOD Metcon Metcon (5 Rounds for reps) EMOM 20: 1: 18/15 calorie row 2: 8 dumbbell overhead lunges* 8 dumbbell overhead lunges 3: AMRAP toes to bar 4: rest *Rx = 50/35First 8 lunges are on one side, second set is on the other side. Score is total toes to bar across...Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 50 air squats 25 burpees 15 power cleans* 50 air squats 25 burpees 12 power cleans* 50 air squats 25 burpees 9 power cleans* *Rx = 95/65, 115/80, 135/95 Rx+ = 155/105, 185/125, 205/135 18 minute time cap!Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14: 9 tall box jumps* 7 kettlebell swings* 5 strict pull ups 9 tall box jumps* 7 kettlebell swings* 5 strict handstand push ups *Rx = 30″/24″, 32kg/24kgRead More

JP CrossFit – Community Metcon (6 Rounds for reps) With a 2 min clock for 6 rounds 15 box jumps 10 toes to bar AMRAP dumbbell snatches –1:30 min rest–Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 300m run 3 rounds of: 10 side lunges 10 push ups 10 clustersRead More

JP CrossFit – WOD Split Jerk (1×2) Metcon (AMRAP – Rounds and Reps) AMRAP 8: 2 wall walks* 45 double unders *Rx+ = 10 ft handstand walkRead More

JP CrossFit – Olympic Weightlifting In a 7-week strength cycle for the holidays! https://docs.google.com/document/d/1lNqkkDWqfzBFOOnmfNGn5U0Q9RMAikUW7youtvy-2TE/edit?usp=sharing Weightlifting Power Snatch (12×1) At 80% of your max power snatch. Power Clean (10×1) Part 1 of a complex: Power Clean + Power Jerk Push Jerk (10×1) Part 2 of a complex: Power Clean + Power Jerk 80% of your max...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18: 1 rope climb 14 dumbbell hang squat clean* 1 rope climb 14 weighted step ups* *Rx: 50/35, 24″/20″ Rx+: LeglessRead More