JP CrossFit – WOD Metcon Metcon (Time) Two Rounds of: 15 Front Rack Lunges 200m Run 15 Power Cleans 200m Run 15 Front Squats 200m Run 15 Deadlifts 200m Run Rx: 95/65lbs Rx+: 20 reps for barbell movements 20 Minute Soft CapRead More

JP CrossFit – WOD Weightlifting Metcon (Weight) Find a heavy complex of: Hang Power Snatch Two Overhead Squats Hang Squat Snatch Weightlifting Squat Snatch (Find a heavy single)Read More

JP CrossFit – WOD Weightlifting Turkish Get Up (Heavy Single) Complete one rep on each side before increasing weight Metcon (Weight) 10 Minute EMOM 1 Turkish GetupAlternate sides each minute, for 5 left and 5 right side. Aim to keep weight consistent throughout Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Pullups...Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 10 Box Jumps 10 Goblet Squats 10 Kettlebell Swings 10 Front Step Overhead Lunges Rx: 24/20″ & 16/12kg Rx+: 30/24″ & 24/16kg Metcon Choose one: Metcon (AMRAP – Reps) 8 Minute AMRAP Double UndersGet as many as you can, even if...Read More

JP CrossFit – WOD Weightlifting Find a moderately heavy single of a Power Clean with Push Jerk Clean and Jerk Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Six minute capRead More

JP CrossFit – Olympic Weightlifting Keep the weights heavy and the volume low. Weightlifting Split Jerk (1×3) Find a heavy triple. Push Press (1×5) Find a heavy 5 Back Squat (1×5) Find a heavy 5Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 28: 400m run 20 lateral hops Pick an egg!Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 28: 400m run 20 lateral hops 6-12-18-24-30 etc Shoulder to overhead* Sit ups *Rx = 1 dumbbell Rx+ = 2 dumbbellsRep scheme: 400m, 20, 6, 6 400m, 20, 12, 12 400m, 20, 18, 18 etc…Read More

JP CrossFit – Olympic Weightlifting Check out Lasha Talakhadze, the strongest weightlifter in the world, doing no foot lifts! https://youtu.be/OwRgf7E4Otg Weightlifting Power Clean (1×2) Find a heavy double Hang Clean (1×2) Find a heavy double. This is part of a complex: Hang Clean + Power Jerk Push Jerk (1×2) Find a heavy double. Part 2...Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 65 front squats* Every break: 1 round of Cindy: 5 pull ups 10 push ups 15 air squats *Rx = 95/65 Rx+ = 135/95 12 minute time cap!Read More