JP CrossFit – WOD Deadlift Program: Test Week Deadlift (Test your 1 Rep Max!) 5 @ 55-60% 3 @ 65-70% 2 @ 75-80% 1 @ 85-90% 1 @ 95% 1 @ 103%+ OR if you were here yesterday….. Metcon (Time) For time: 800m run 36 DB front rack lunges * 600 m run 24 DB...Read More
JP CrossFit – WOD Deadlift Program: Week 9 Deadlift (Build to 1 rep at 103-105% of your 1RM) Back off Sets (Weight) 2 sets of 3 deadlifts at 70-75% of your 1 RM -Rest as needed between sets-Read More
JP CrossFit – Community Metcon (Time) with a partner: BUY IN: 800m run Then…you-go-i-go style, partitioned however you want! : 120 pushups 160 DB power cleans 200 air squats CASH OUT : 800 m run 28 min cap! Partition the work however you would like!! Ie. you can do 4 rounds of 30 pushups, 40...Read More
JP CrossFit – Community Metcon (Time) With a partner: BUY IN: 800m run Then…you-go-i-go style, partitioned however you want! : 120 pushups 160 DB power cleans 200 air squats CASH OUT : 800 m run 28 min cap! Partition the work however you would like!! Ie. you can do 4 rounds of 30 pushups, 40...Read 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 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 – 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 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
