JP CrossFit – Olympic Weightlifting Metcon (Weight) E90 sec for 6 rounds 2 cleans from the block or hang (@ or above knee) Metcon (Weight) E2mom for 5 rounds 1 hang clean 1 jerk Accessories Tempo Back Squat (5 sec descent 2 sec pause 0 sec ascent 0 sec pause) really focus on driving out of the hole aggressively. Note due to the tempo weight will end up being on the moderate side. Feel free to build in weight across sets vs hitting all sets at the same weight Sun’s Out Squirrels Out Successories (No Measure) 3 rounds not for time: 10 bus drivers 10 frontal raises 10 lateral raisesRead more

JP CrossFit – Community Metcon (3 Rounds for reps) with a partner: Every 6 min x 3: 400m run (together) 20 DB snatches (split up) 20 situps (split up) AMRAP burpee over DB 2 min rest b/w setsRead more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18 20 wall balls* 18 box jump over* 16 v ups 14 deadlifts^ 12 hang power cleans^ *95/75/65/55 Rx: 20/14, 24″/20″ Rx+: tall balls, GHDsRead more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18: 20 Wall Balls* 18 Box Jump Over† 16 V-Ups 14 Deadlifts ‡ 12 Hang Power Cleans ‡ Rx: *20/14 †24″/20″ ‡ 95/75/65/55 Rx+: tall balls, sub GHDs for V-UpsRead more

JP CrossFit – WOD Front Squat (No Measure) Every 3 min for 5 rounds: 2 Front Squats Build in weight each roundafter that…15 minutes to build to a heavy single! Front Squat (build to heavy single)Read more