JP CrossFit – WOD Weightlifting Split Jerk (Find a heavy 1×1 from the rack.) Metcon Metcon (Time) For Time: 1-2-3-4-3-2-1 wall walks 3-6-9-12-9-6-3 box jumps* 8 min cap! *Rx: 30″/24″/20″If you have solid wall walks, go for a tall box jump!Read more

JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM for 5 rounds Min 1: 14/12 cal row Min 2: 16 dumbbell snatches* Min 3: AMRAP strict pull-ups Min 4: rest *Rx: 60/50/40/35Scale the row to take :45 when fresh Snatches should be challenging but unbroken through the first few rounds. Aim for a strict pull up scale that you can get at least 5 of each round.Read more

JP CrossFit – WOD Deadlift Program: Week 3 Deadlift (Build to a 1×2 at 85-90% of your 1RM) Back off Sets (Weight) Every 2:30 for 6 rounds 3 deadlifts at 70-75% of your 1 RMRead more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 5 -10-15-20… Wall Balls* 15-30-45-60… Double Unders *Rx: 20/14 Continue adding 5 wall balls and 15 double unders each round.Goal is to finish 5-7+ rounds! Finisher Metcon (No Measure) 4 sets: :20 med-ball Russian twist :10 rest :20 flutter kicks :10 restRead more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 5 -10-15-20… Wall Balls* 15-30-45-60… Double Unders *Rx: 20/14 Continue adding 5 wall balls and 15 double unders each round.Goal is to finish 3-5+ rounds! Finisher Metcon (No Measure) 4 sets: :20 med-ball Russian twist :10 rest :20 flutter kicks :10 restRead more