JP CrossFit – Olympic Weightlifting Hang Power Clean (5×3 @70%) Hang Clean (3×3 @80%) Front Squat (4×5 @75%) Weightlifting Day 1 for Newbies Big focuses: -Bracing -Squat stance -Drop squat -Snatch grip -Overhead position -Pressing snatch balance -Drop snatch -Heaving drop snatch Snatch balance Weightlifting Day 2 for Newbies Focuses: -Tall muscle Snatch – Tall snatch -Power position -Hip snatch -High hang snatchRead more

JP CrossFit – WOD Front Squat (Heavy 5×5) Metcon (Time) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Pushups V-Ups Time Cap: 7 minutesRead more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 16: 5 Bar Muscle Ups 20 Russian KB Swings* 400m Run *Rx: 24kg/16kg Rx+: 32kg/24kgKettlebell should be heavy! If you make it out on the run before the end of the timer, then count it as one rep.Read more

JP CrossFit – WOD Metcon (Time) 21-15-9 Toes to Bar Power Snatch Rx: 75/55 Rx+: 105/75 Time Cap: 8 minutesRead more

JP CrossFit – WOD Roomba (AMRAP – Reps) EMOM 15: Minute 1: 1 Wallball + Max Burpees Minute 2: 2 Wallballs + Max Burpees Minute 3: 3 Wallballs + Max Burpees … Minute 15: 15 Wallballs + Max Burpees Rx: 20/14Score is total burpees completed!Read more