JP CrossFit – WOD Split Jerk (Heavy 1×1 or moderate 1×2 . ) Based on how you’re feeling today, go for a heavy single or for moderate doubles. Metcon (4 Rounds for reps) EMOM 8 Min 1: 30 double unders Min 2: AMRAP strict Handstand push ups Rx+: 60 dubsRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24: alternating full rounds with a partner: 4 DB snatches* 4 DB STOH 4 DB thrusters 4 burpee over the DB *every 3 min- 100 m run!* Rx: 50/35 Rx+: 70/50Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24: alternating full rounds with a partner: 4 DB snatches* 4 DB STOH 4 DB thrusters 4 burpee over the DB *every 3 min- 100 m run!* Rx: 50/35 Rx+: 70/50Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) 4 sets AMRAP 3 10 OHS* 10 burpee pull ups -rest 3 min b/w sets- Rx: 105/75 Rx+: 135/95pick up where you left off going into each set!Read more

JP CrossFit – Olympic Weightlifting Power Snatch (find a heavy 3) focus on getting into the power position from the ground Hang Snatch (find a heavy 3) focus on stability in the receiving position Back Squat (find a heavy 8) a good target is 75-80% of your 1RMRead more