JP CrossFit – Olympic Weightlifting Snatch (4×2 @72-77%) Clean and Jerk (6x(1+1) @73-83%) No Hook No Foot Clean + Jerk Tempo Front Squat (4×4 @60+%) 5 second descent 5 second hold 5second ascent o second restfive seconds down, one in the hole, stand up as fast as you canRead More
JP CrossFit – WOD Overhead Squat (Every 2 min x 5 sets: 2 OHS) Building in weight across the 5 sets! Metcon (Time) For Time: 30 shoulder to overhead* 30 overhead squats* 30 burpee over bar 10 min cap! *Rx: 135/95/65/55Read More
JP CrossFit – WOD Overhead Squat (Every 2 min x 5 sets: 2 OHS) building in weight across the 5 sets! Metcon (Time) 30 shoulder to overhead* 30 overhead squats* 30 burpee over bar 10 min cap! *Rx: 135/95/65/55Read More
JP CrossFit – WOD Skill work (3 Rounds for reps) 3 sets of 5-10 strict toes-to-barScore is how many toes to bar you do per set Metcon (Time) 10 Rounds for Time: 12 kettlebell swings * 30 double unders *Rx: 24/16/12/8kg 15 min time capRead More
JP CrossFit – WOD Skill work (3 Rounds for reps) 3 sets of 5-10 strict toes to barscore is how many toes to bar you do per set Metcon (Time) 10 Rounds for Time 12 KB swings * 30 double unders *Rx: 24kg/16kg/12kg/8kg 15 min capRead More
JP CrossFit – WOD Skill work (No Measure) 10 minutes of HSPU practiceget out of your comfort zone! try something new or refine your current skills! Metcon (AMRAP – Rounds and Reps) AMRAP 15 200m run 10 HSPU 15 wall balls (20/14)Read More
JP CrossFit – WOD Skill work (No Measure) 10 minutes of Handstand Pushup practiceGet out of your comfort zone! try something new or refine your current skills! Metcon (AMRAP – Rounds and Reps) AMRAP 15 200m Run 10 Handstand Pushups 15 Wall Balls* *Rx: 20/14#Read More
JP CrossFit – WOD Deadlift Program: Week 8 Deadlift (Build to a 1×2 at 95-100% of your 1RM) Back off Sets (Weight) 2 sets of 3 deadlifts at 70-75% of your 1 RM -Rest as needed in between sets- Finisher (Time) 20 cal bike AS FAST AS POSSIBLE!POP THE TOP, LIGHT THE FUSE, LETS GO!!!!!Read More
JP CrossFit – WOD Deadlift Program: Week 8 Deadlift (Build to a 1×2 at 95-100% of your 1RM) Back off Sets (Weight) 2 sets of 3 deadlifts at 70-75% of your 1 RM -Rest as needed in between sets-Read More
JP CrossFit – WOD Bulgarian Split Squat (3 x 8 each leg) Use 2 dumbbells, the weight should be challenging! Metcon (Time) 21-15-9-15-21 Dumbbell snatch* 42-30-18-30-42 Abmat sit ups 13 min cap! *Rx: 60/50/40/35Read More
