JP CrossFit – Olympic Weightlifting Weightlifting Snatch (Find a 1RM) I suggest lifting every two minutes or so, like this: 1) 60% 2) 70% 3) 80% 4) 90% 5) 94% 6) 98% 7-8) 102+% Limit yourself to two misses – after your second miss, take some weight off the bar and work on technique for...Read More

JP CrossFit – WOD 2k Row (Time) Max Effort 2k Row Metcon (No Measure) 4 rounds not for time 25ft bear crawl 200ft farmers carry* –1min rest between rounds– *Rx: 2×50’s/ 2×35’s 10 minute cap!Read More

JP CrossFit – WOD Metcon (No Measure) EMOM 7 1 power clean 1 hang squat clean 2 jerks Clean and Jerk (1 rep max) Make sure to note whether you do a split or push jerkRead More

JP CrossFit – WOD Metcon Back Squat (6-6-AMRAP) Increase in weight between each WORKING set. Shoot for 5-7 reps on that last heaviest set. Crash and Burn IV (Time) 15 rounds: 4 hollow body rocks 4 v-ups 6 minute time cap!Read More

JP CrossFit – WOD Metcon (6 Rounds for reps) 7 rounds of 15 sec on/ 30 sec off AMRAP hang power snatches Metcon Metcon (Time) 7 rounds 7 pull ups 7 power snatches* 7 burpees *Rx: 75/55 12 min cap!Light and fast today!Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21: 400m run 20 Russian twists 20 box jump overs 20 wall ballsRead More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: Teams of 2: Player 1: Active hold* Player 2: 30 lateral hops 10 swings 10 squat cleans *0:00-6:00 – squat hold 6:00-12:00 – plank holdPlayer 1 holds an active squat while Player 2 does one round of work. Players switch roles once...Read More

JP CrossFit – WOD Weightlifting Metcon (No Measure) EMOM 8: 2 push presses Push Press (For your heaviest successful push press double.) Metcon Metcon (Time) For time: :40 on, :20 off 32 dumbbell snatches* 32 up downs 32 dumbbell thrusters* *Rx = 50/357 min time cap!Read More

JP CrossFit – Olympic Weightlifting Backing off the percentages a bit this week to give your bodies a rest and focus on techique, i.e. deloading! Weightlifting Hang Power Clean (5×3 at 60-65%) Weightlifting Split Jerk (5×1 at 60-65%) 2 sec pause in the dip, 2 sec pause in the catch Weightlifting Back Squat (4×4, 50-60%)...Read More

JP CrossFit – WOD Metcon Metcon (Time) For time: 25 burpees 25 deadlifts* 25 toes to bar 150 double unders 25 toes to bar 25 deadlifts* 25 burpees *Rx = 185/125 Rx+ = 225/15518 minute time cap!Read More