JP CrossFit – WOD Metcon (Weight) E90 seconds for 5 rounds: 1 hang power clean 1 hang squat clean 1 jerk 1 clean and jerk Clean and Jerk (Heavy double, drop from the top)Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 16 12 DB deadlifts* 12 wall balls* 12 DB snatches* 12 box jumps* 12 situps *RX: 20/14, 50/35, 24/21 **RX+: 30/20, 60/40, 30″/24″Read More

JP CrossFit – Community Metcon (Time) in teams of two For time: I-go-you-go 100 burpees 200 goblet squats 1500m run (together) 200 weighted lunges 100 push ups *Rx+: weighted vest 20/14Read More

JP CrossFit – WOD Metcon (Weight) EMOM 7 1 hang power clean 1 front squat 1 squat clean Metcon (AMRAP – Reps) AMRAP 10 3 burpee box jump overs 3 front squat* 6 burpee box jump overs 6 front squats 9 burpee box jump overs 9 front squats… *Rx: 95/65 **Rx +: 135/95Continue to add...Read More

JP CrossFit – Olympic Weightlifting Sign up for the Weightlifting Meet! https://forms.gle/zeyVZRYykR5Y2eYh9 Weightlifting Clean and Jerk (6×1) 75-80-84-87-90-94% Power Snatch (7×1) Slow Pull: smooth like butter, like a criminal undercover Start at 75% of your max power snatch and work up to 85% Afterbash Alternate sets between the two exercises, 60ish seconds rest after each...Read More

JP CrossFit – WOD Metcon (Time) 5 rounds for time: 400m run 15 power snatches* 15-12-9-6-3 handstand push ups *Rx: 75/55 25 min time cap!!!This is meant to be light and fast! You should be able to do most snatches in 1 to 2 sets. Run should average 2-3 mins per round.Read More

JP CrossFit – WOD Metcon (No Measure) Amrap 6 6 med ball squat cleans 8 lateral wall balls 10 up downs Metcon (No Measure) Back squat: Set 1: 10 reps @ moderate or (60%) Set 2: 8 reps @ moderate or (70%) Set 3: 6 reps @ heavy or (75%) Set 4: AMRAP@ heavy or...Read More

JP CrossFit – Community Back SquatRead More

JP CrossFit – WOD Metcon (5 Rounds for reps) With a 3 min clock: 200m weighted carry* With time remaining: AMRAP power cleans 95/65 –2 min rest — With a 3 min clock: 200m weighted carry With time remaining: AMRAP power cleans 115/80 –2 min rest — With a 3 min clock: 200m weighted carry...Read More

JP CrossFit – Community Metcon (Time) For Time: 9-8-7-6-5-4-3-2-1 dumbbell thrusters* push ups –2 min rest– 1-2-3-4-5-6-7-8-9 dumbbell squat cleans* pull ups *Rx: 50/35 **Rx+: 2×50’s/ 2×35’sRead More