JP CrossFit – Olympic Weightlifting Hang Snatch (4×2) Snatch from blocks above knee, 83-88% Clean complex (4x(1+1)) Clean from Blocks (above knee) + Jerk, 83-88% Back Squat (3×2) 88-92% of your max back squat (or estimated max) Accessories Single Leg Box Jump: 5×5/leg 3×10 Superset: Copenhagen Plank 30s/side Cossack Squat 10/side Seated Good MorningsRead More

JP CrossFit – WOD Announcements Warm-up (No Measure) Sign up for the 10th Anniversary Partner Throwdown! Registration: https://forms.gle/FUU2uPbW9rhzHuYn6 Judging: https://forms.gle/97jzeePTNssuQT3g6 Metcon Metcon (Time) For time:    10 overhead squats*    20 toes to bar    10 overhead squats    30 box jumps*    20 toes to bar    10 overhead squats    40 hang power...Read More

JP CrossFit – WOD Strength Metcon (No Measure) 8-10 sets: 5 push press 3 strict pull ups Push Press Metcon Metcon (AMRAP – Rounds and Reps) Death by: Dumbbell snatches* Burpees *Rx = 50/35Death by is an EMOM, adding 1 rep to each movement per round. Continue adding 1 rep per minute until you can’t...Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 2 rounds: 12 deadlifts* 100 double unders 2 rounds: 12 deadlifts* 200m run 2 rounds: 12 deadlifts* 300m row *Rx = 155/105 Rx+ = 225/155 17 minute time cap!Read More

JP CrossFit – WOD Announcements Warm-up (No Measure) Sign up for the 10th Anniversary Partner Throwdown! Registration: https://forms.gle/FUU2uPbW9rhzHuYn6 Judging: https://forms.gle/97jzeePTNssuQT3g6 Metcon Metcon (Time) For time: 3:00 handstand hold 100 air squats 10 wall walks* 100 air squats 30 handstand push ups *Rx+ = 50′ handstand walk21 minute time cap!Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 22 600m run 3 rounds of 10 db snatches 10 weighted squats 10 up downs Unweighted version 600m run 3 rounds of 14 jumping jacks 14 squats 14 up downsRead More

JP CrossFit – Olympic Weightlifting Snatch complex (4x(1+1)) Hang Snatch (above knee) + Snatch, 85-90% Clean and Jerk (3x(1+2)) 1 clean + 2 jerks, 85-90% Front Squat (4×3) 80-85% Accessories 3×10 Box Jump with straight-legged landingRead More

JP CrossFit – WOD Snatch Balance (1×2) Metcon (Time) For time: 5-4-3-2-1 Squat snatches* 10-8-6-4-2 Bar over burpees *Rx 95/65 Rx+: 135/95 7 min capRead More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18: 5 dumbbell hang squat cleans* 3 tall box jumps* 1 bar muscle up *Rx: 50/35, 30″/24″ Rx+: 60/40Read More

JP CrossFit – WOD Metcon (5 Rounds for calories) 5 rounds 4:00 on/3:00 off 400m run 20 pushups AMRAP cal rowRead More