JP CrossFit – WOD Weightlifting Metcon (No Measure) Front squat 6 reps@ 65-70% or moderate 5 reps@ 70-75% or moderate 4 reps@ 75-80% or moderate 3 reps@ 80-85% or heavy 2 reps@ 85-90% or heavy AMRAP@ 90-95% or heavy Front Squat Metcon Metcon (Time) For time: 15 wall walks 5 minute time cap!Read More

JP CrossFit – Olympic Weightlifting DELOAD WEEK Use your warm up sets to dial in your technique, then do perfect working sets. Snatch (4×1 @80%) Clean and Jerk (4×1 @80%) Front Squat (2×2 @80%) Accessories Front Plank: 3×60 secondsRead More

JP CrossFit – WOD Weightlifting Hang Power Clean (Find a moderate triple) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 3-6-9-12-15 etc Hang power cleans* Pull ups* *Rx = 95/65 Rx+= 135/95, chest to barRead More

JP CrossFit – WOD Metcon Metcon (Time) For time: 50 double unders 25 handstand push ups 100 double unders 50 thrusters* 150 double unders 75 wall balls* *Rx = 55/45, 20/14 Rx+ = 75/55 19minute time capRead More

JP CrossFit – WOD Metcon Seven Minutes in Heaven (Time) Accumulate 7 minutes of a plank hold. Every 5 minutes, including 0:00: 16 kettlebell swings* 16 kettlebell squat cleans* 16 sit ups Plank hold* *Rx = 16kg/12kg Rx+ = 24kg/16kg, bar hang 25 minute time cap!Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24: 200m run 10 push ups 1 rope climbRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 With a partner, I-go-you-go per round 10 db snatches 5 burpees over dumbbell –At the 0, 4, 8, 12, 16 min mark, 200m partner run–Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 With a partner, I-go-you-go per round 10 db snatches 5 burpees over dumbbell –At the 0, 4, 8, 12, 16 min mark, 200m partner run–Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15: 1-2-3-4-5-6… Bar muscle ups 6 front squats* 35 double unders *Rx: 115/85 Rx+: 155/105Read More

JP CrossFit – Olympic Weightlifting Clean (15×1, then HS) Emom 15: Min 1-5: 75% Min 6-10: 80% Min 11-15: 85% then find a heavy single w/no clock Clean Pull (3×3) 90% of your clean PR Clean Grip Deadlift (3x(3+1)) 3 Segment Clean Deadlift + 1 Clean Deadlift @85% Back Squat (3×3) 68%, Pause in the...Read More