JP CrossFit – WOD Metcon Metcon (Time) For time: 200m run 50 wall balls* 50 sit ups^ 5 rope climbs^ 400m run 30 wall balls 30 sit ups 3 rope climbs 800m run 10 wall balls 10 sit ups 1 rope climb *Rx = 20/14 ^Rx+ = medball sit ups, legless no jump 25 minute...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds) Dumbbell Chief 3:00on/ 1:00 off for 5 rounds 6 dumbbell snatches* 6 push ups 9 air squats *Rx: 50/35Only count entire rounds. Total score is total rounds across all 5 rounds.Read More

JP CrossFit – Olympic Weightlifting Weightlifting Power Snatch (3×3) 72-82% of your power snatch Hang Snatch (3×3) 72-82% of your full snatch Snatch Pull (3×5) 95% of your snatchRead More

JP CrossFit – Community Metcon (AMRAP – Rounds) Dumbbell Chief 3:00on/ 1:00 off for 5 rounds 6 dumbbell snatches* 6 push ups 9 air squats *Rx: 50/35Only count entire rounds. Total score is total rounds across all 5 rounds.Read More

JP CrossFit – WOD High-Hang Snatch (Find a moderate 4×2) Last week we did a “hang” power snatch double. This week we do a “high-hang” power snatch. This will limit how much weight you can lift and that’s okay. Practice on HITTING the right position on your snatches. Should feel snappy. Metcon (Time) “Look Familiar...Read More

JP CrossFit – Olympic Weightlifting Watch these! https://youtu.be/_DmDjX10E7g https://youtu.be/BPnVGb5-k7o Warm-up Split Jerk (3×2) 3 sec pause in the bottom of the dip – focus on a vertical bar path and a full foot. Weightlifting Split Jerk (3×3) 72-82% of your max jerk Push Press (3×5) 67-77% of your push press. Drive the bar up and...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 5 5 box jump 7 russian swings * 1 burpee — add a burpee at the end of each round — *Rx: 24/20, 24kg/16kg Rx+: 32kg/24kg Deadlift (Find a heavy 4×5)Read More

JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 15: Min 1: 12/10 cal row Min 2: 12 dumbbell snatches* AMRAP strict handstand push ups Min 3: rest *Rx = 50/35Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18: 200m dumbbell Farmer Carry 20 dumbbell deadlifts* 10 pistols 20 dumbbell hang power cleans* 10 pistols 20 dumbbell hang squat cleans* *Rx: 50/35 Rx+: 70/50Start DB carry at the top of the stairwell. If you get out onto the carry, that’s 1 rep....Read More

JP CrossFit – WOD Metcon (Weight) Find a Heavy Complex: 2 front squats 2 push pressesFrom the rack. Metcon (Time) For time 100 double-unders 21 push presses* 21 front squats* 100 double-unders 15 push presses* 15 front squats* 100 double-unders 9 push presses* 9 front squats* *Rx: 75/55 Rx: 115/75 14 min cap!!Read More