JP CrossFit – WOD Deadlift Program: Week 7 Deadlift (Build to a 1×2 at 90-95% of your 1RM) Back off Sets (Weight) Every 3 minutes for 3 rounds 3 deadlifts at 75-80% of your 1 RMRead more

JP CrossFit – Community Metcon (Calories) In teams of 3 AMRAP 30 Partner 1: AMRAP cal row or bike Partner 2: 1 round of 10 db cleans 8 db front squats 6 db shoulder to overhead 4 db clusters Partner 3: restChoose a weight that would allow you to do the work unbroken without putting the db down. Ideally work should be scaled to take 2 min or less. Score is total calories as a team! New folks can sub thrusters for clusters.Read more

JP CrossFit – Community Metcon (Calories) In teams of 3 AMRAP 30 Partner 1: AMRAP cal row or bike Partner 2: 1 round of 10 db cleans 8 db front squats 6 db shoulder to overhead 4 db clusters Partner 3: restChoose a weight that would allow you to do the work unbroken without putting the db down. Ideally work should be scaled to take 2 min or less. Score is total calories as a team! New folks can sub thrusters for clusters.Read more

JP CrossFit – WOD Stimulus Threshold Metcon (4 Rounds for reps) 4 rounds of Min 1: 14/12 cal row Min 2: Rest Min 3: AMRAP handstand walk Min 4: rest Rx+: Assault bike 😉 HSW Scales: Shoulder taps, around the worlds, kick ups…etc (not wall walks)Read more

JP CrossFit – Olympic Weightlifting Snatch (5×1 @85-93%) Clean and Jerk (3×1 @85-90%) Back Squat (3×2 @83+%) aim for three reps in reserve Push Press (3×2 @90+%) aim for three reps in reserveRead more