JP CrossFit – Olympic Weightlifting Hang Snatch (3×1 @95-100% ) from blocks below the knee. (Or from the hang, if blocks freak you out.) Snatch Pull (4×2 @100-105%) Back Squat (5×2 @80-85%) Zots Press (3×6) choose a weight that’s challenging Toes-To-Bar (3×12) Three sets of twelve, scale appropriately. (Strict w/straight legs if you can, but knee raises are also fine.)Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5: 15 air squats 2×20′ lunge 6×20′ shuttle runeach 20′ length is a rep, so 23 reps per round. Weightlifting Back Squat (1 rep max!)Read more

JP CrossFit – WOD Weightlifting Metcon Metcon (5 Rounds for reps) 5 rounds: With a 2:00 clock: 12 toes to bar* 12 bar over burpees* AMRAP hang power snatches* rest 2 minutes *Rx = 95/65 Rx+ = 135/95, 15 repsTTB and BOB together should take 60-75 sec tops. Snatch weight is moderately heavy. You’ll have at least 30-45 seconds for snatches, so short sets with short breaks is acceptable. 6-10 reps per round is the goal. Hang Power Snatch (Find a moderate triple!)Read more

JP CrossFit – WOD Metcon Metcon (Weight) E2MOM 16: 3 push presses 2 push jerks Metcon 1000m Row (Time) Max Effort 1000m RowRead more

JP CrossFit – WOD Weightlifting Squat Clean (Find a heavy 3, drop from the top) Metcon Annie can’t clean squat (Time) For time: 50-40-30-20-10 Double unders Sit ups 5-4-3-2-1 Squat cleans* *Rx = 185/125 Rx+ = 225/155 14 minute time cap!Read more