JP CrossFit – Olympic Weightlifting Clean and Jerk (3×1) 2x(2+2) @75-80%, then 3x(1+1) @85% Clean Pull (5×3 @90-100%) Stand on a plate Front Squat (2×4 @100-105% of your CJ) focus on speed Accessories 4 supersets: 6 jump squats @20-30% of your back squat 60 sec front plankRead More

JP CrossFit – WOD Weightlifting Shoulder Press (5×3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 12 wall balls* 6 v-ups *Rx = 20/14, 10’/9′ Rx+ = 11’/10′Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 800m run 21 hang power clean and jerks* 21 bar over burpees 400m run 15 hang power clean and jerks 15 bar over burpees 200m run 9 hang power clean and jerks 9 bar over burpees *Rx = 95/65 18 min capRead More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24, with a partner: Player 1: 4-8-12-16-20 etc Lunges Sit ups Kettlebell deadlifts* Up downs Player 2: AMRAP meter row *Rx = 24kg/16kg Rx+ = 32kg/24kg Partners switch every 2:00. Don’t reset your rower when you switch! Your scores will be both the...Read More

JP CrossFit – WOD Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRemember,...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 Partner A: 500/400m row Partner B: AMRAP 10 weighted lunges 10 russian twists 10 db thrusters 10 weighted situps 10 updowns Partner C: Rest Rx+: 2x db for lunges and thrustersRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 Partner A: 500/400m row Partner B: AMRAP 10 weighted lunges 10 russian twists 10 db thrusters 10 weighted situps 10 updowns Partner C: Rest Rx+: 2x db for lunges and thrustersRead More

JP CrossFit – Olympic Weightlifting Snatch complex (4x(3+2) @40-50%) 3 muscle squat snatch + 2 overhead squats Snatch Pull (3×3 @90% of Snatch) Split Jerk (4×2 @80-87%) from a rack Split Squats (3×6+6 (6 per leg)) front foot elevated split squats Accessories Four supersets: 60 sec Front Plank 15 situpsRead More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18 200m run 10 db snatches 200m run 10 db clean and jerks Rx: 50/35 Rx+ 70/50Try a heavier than you normally use db if you can! Okay to split up those sets of db movementsRead More

JP CrossFit – WOD Front Squat (Find a moderate 5×5 ) Heavy = around 80-87% Moderate= around 70-77% Metcon (Time) For Time 30 burpees 200m farmers carry 30 burpees 8 min cap! Rx: 2x moderate to heavy db or kb. you should need to break it up 2-3 times.Read More