JP CrossFit – WOD Weightlifting Split Jerk (Find a single heavy (from the rack)) Metcon Metcon (AMRAP – Rounds and Reps) With a partner, I go you go: AMRAP 6: 4 thrusters Rx = 95/65 Rx+ = 115/80Partners do not need to use the same weight. If they are, they may share a barbell if...Read More

JP CrossFit – WOD Metcon Metcon (6 Rounds for reps) 6 rounds, 2:00 on, 2;00 off: 9 dumbbell snatches* 6 overhead lunges* 9 dumbbell snatches 6 overhead lunges AMRAP calorie row *Rx = 50/35Read More

JP CrossFit – WOD Weightlifting Metcon (Weight) E2MOM 10: 1 hang squat clean 2 front squats 1 squat clean Metcon Annie can’t clean squat (Time) For time: 50-40-30-20-10 Double unders Sit ups 5-4-3-2-1 Squat cleans* *Rx = 185/125 Rx+ = 225/155Read More

JP CrossFit – WOD Weightlifting Metcon (No Measure) 30 minutes to find a heavy 3-rep deadlift! After each set: 3 strict pull upsAim to perform at least 8-10 sets. Do your pull ups immediately after the deadlifts. Deadlift (Final weight from the workout)Read More

JP CrossFit – WOD Metcon Metcon (No Measure) EMOM 8: odd: 2 tempo push ups even: 3 tempo squats 5 sec descent 5 sec hold 5 sec ascent No pause between reps Both movements may be weighted. Metcon A Workout Has No Name (Time) For time, partitioned how you like: 1000m run 100 wall balls*...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a 17 min clock AMRAP 40 lateral hops 12 deadlifts 12 shoulder to overhead* 12 wall balls 2 stair climbs –At the 5,10, and 15 min, 4 devils press– *Rx+: Double dumbbellRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 300m run 2 rounds of 10 push ups 10 goblet squats 10 burpees 10 v-ups Rx+: weighted vest 20/14Read More

JP CrossFit – WOD Metcon (Time) For Time: 4 rounds 6 hang squat cleans* 6 pistols –2 min rest– 4 rounds 6 front squats* 6 pistols –2 min rest– 4 rounds 6 hang power cleans and jerks* 6 pistols *RX: 95/65 **RX+: 135/95 18min time cap!Each section should take about 4-5 min with the final...Read More

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (1RM) Three attempts to find a one-rep max. Weightlifting Power Clean (6×1) Push Jerk (6×1) This is a complex: Slow Pull Power Clean + Power Jerk. “Slow pull” means half speed from the ground to mid-thigh, then full speed for the 2nd pull. Focus on perfect positioning. Do...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 25 100 ft handstand walk 20 weighted step ups 30 toes to bar 40 dumbbell snatches 50 box jumps *Rx: 50/35, 24″/20″1 rep = 10 feet. You must complete the handstand walks in no less than 5 ft increments. 1 wall walk = 1...Read More