JP CrossFit – Olympic Weightlifting Clean (Emom 15, then HS) Emom15: Min 1-5: 80% Min 6-10: 85% Min 11-15: 90% Then find a heavy single without a clock Clean Pull (3×3 @95%) stay flat footed Clean Grip Deadlift (3x(3+1) @90%) 3 Segmented Clean DL + 1 Clean DL. Clear the knees out of the way, keep those shoulder blades depressed Back Squat (3×2 @70%) 3 sec pause in the bottomRead more

JP CrossFit – WOD Burpee Paradise (Time) 5 Rounds for time 10 pull ups 10 power snatches* 10 bar over burpees *Rx: 75/55 Rx+ 95/65 15min cap!Most things should be done in about 2 sets. Go out measured. Scale burpees to updowns if burpees really blow you up. Snatches should be doable for the most part as sets of 5. As the workout progress, maybe doable in 3 sets. More than that and it’s too heavy. Pull ups in 2-3 sets max.Read more

JP CrossFit – WOD Metcon (Time) 3 rounds for time of 400m run 15-12-9 Air squats situps Push ups 23min time cap! Rx+: v-upsonce you finish the 9 push ups, that is one round. You must then go back out on the run and start over with the 15-12-9 rep scheme. This is gonna be funnnnRead more

JP CrossFit – WOD Push Press (Find a heavy single) Death by Handstand Walk (AMRAP – Rounds and Reps) Death by Handstand walk 5-10-15-20-25…Add 5 ft until failure. Maximum length of 20ft walks made up of 5 ft increments. If you fail within a 5ft increment, you must reset to the beginning of the 5ft increment Death by Wall Walk (AMRAP – Rounds and Reps) Death by wall walkAdd 1 wall walk per minute until failure. Score is total wall walk repsRead more

JP CrossFit – WOD Back Squat (5×5 back squat) Aim to be around 75-85% of your 1 rep. Metcon (Time) Pick your hold poison 4 min plank hold 3 min hollow hold 2 min L-sit hold 6 min cap!Accumulate the seconds/min for your movement.Read more