JP CrossFit – WOD Weighted Pull-ups (3 x 1) find a challenging weight you can hit once, 3 times! If you don’t have a strict pull-up, try to use the least resistant band you can and record in the comments. 2023 Individual Quarterfinals Test 2 (AMRAP – Rounds and Reps) AMRAP 12 8 SA DB snatches- arm 1 8 OH lunge steps – arm 1 8 SA DB snatch – arm 2 8 OH lunge steps – arm 2 40 single crossovers Rx: 50/35 Rx+: 70/50The second this was announced I KNEW I had to program it for the gym! Time to test out your crossover skills 😉Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24: 20 step ups 20 push ups 20 sit ups 20 dumbbell snatches 3 stair runsRead more

JP CrossFit – Community Metcon Metcon (Time) For time, with a partner: 800m burpee broad jumps Rx+ = synchroRx is outside to the regular 800m turnaround and back. Only one partner working at a time. Partners can break up workout however they like (alternating single reps or sets of 10 for example) For Rx+, both partners must have their chests on the ground at the same time, and broad jump at the same time. Metcon (AMRAP – Rounds and Reps) AMRAP 24: 20 step ups 20 push ups 20 sit ups 20 dumbbell snatches 3 stair runsRead more

JP CrossFit – WOD Weightlifting Metcon (No Measure) Front squat 6 reps@ 65-70% or moderate 5 reps@ 70-75% or moderate 4 reps@ 75-80% or moderate 3 reps@ 80-85% or heavy 2 reps@ 85-90% or heavy AMRAP@ 90-95% or heavy Front Squat Metcon Metcon (Time) For time: 15 wall walks 5 minute time cap!Read more

JP CrossFit – Olympic Weightlifting DELOAD WEEK Use your warm up sets to dial in your technique, then do perfect working sets. Snatch (4×1 @80%) Clean and Jerk (4×1 @80%) Front Squat (2×2 @80%) Accessories Front Plank: 3×60 secondsRead more