JP CrossFit – Olympic Weightlifting Weightlifting Hang Snatch (6×2) 75% of your max snatch Front Squat (6×1) EMOM 6 at 85-88% of your max front squat Afterbash Deficit Deadlift (3×8) Deadlifts on a 3″ platform.55-60% of your 1RM deadlift. Stand on a plate to create a deficit and keep your back flat!Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Reps) AMRAP 5: 3-6-9-12-15 etc Dumbbell snatches* Wall balls* *Rx = 50/35, 20/143 – 6 reps 6 – 18 reps 9 – 36 12 – 60 15 – 90 18 – 126 Weightlifting Back Squat (Find a heavy 5×1!)Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 3 strict handstand push ups 9 tall box jumps* 9 v-ups 9 Russian swings* 25 double unders *Rx = 30″/24″, 24kg/16kg Rx+ = 32kg/24kgRead More

JP CrossFit – WOD Metcon Metcon (Time) For time: 800m run 3 rounds: 15 deadlifts* 6 bar muscle ups 800m run *Rx = 185/125 Rx+ = 225/155No time cap, but scale so that the runs take 3:30-5:00 tops, and the work indoors takes 5:00-7:00. Ideally this will take 13-18 minutes.Read More

JP CrossFit – WOD Weightlifting Metcon (Weight) Every 90 seconds, 6 rounds: 1 power clean 1 paused dip 1 jerk Metcon Metcon (Time) With a partner: For time: 30 clean and jerks (95/65) 24 clean and jerks (115/80) 18 clean and jerks (135/95) 12 clean and jerks (155/105) 6 clean and jerks (185/125) Partners do...Read More

JP CrossFit – Community Metcon Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 V-ups* Push-ups* Wall balls Between each round, choose 1: 200m run 250m row .4 mile bike (you must do each one at least twice!) *Rx+ = toes to bar and HSPU25 minute time cap!Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 6-12-18-24-30 etc Air squats Dumbbell swings Lunges Up downs At the 15:00, 10:00 and 5:00: 300m runRead More

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (Slow Pull) Half speed from the ground to mid thigh 6×2 at 65-75%, then 2×1 at 80% Weightlifting Hang Power Clean (6×1) Push Jerk (6×1) Low Hang Power Clean + Power Jerk Start at 70% of your power clean and work up to 80% Weightlifting Back Squat (6×6)...Read More

JP CrossFit – WOD Metcon Metcon (3 Rounds for reps) AMRAP 18: With a partner: Partner 1: 250m row Partner 2: 5 deadlifts* 5 bar over burpees AMRAP x 0:00-6:00 – x = ring dips 6:00-12:00 – x = strict pull ups 12:00-18:00 – x = air squats *Rx = 135/95 Rx+ = 185/125Player 1...Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 10-20-30 Dumbbell squats* After each set: 16 dumbbell hang clean and jerks 24 lateral hops *Rx = 50/35 Rx+ = 70/508 min time cap! Weightlifting Clean (Find a heavy single!)Read More