JP CrossFit – WOD Metcon Metcon (No Measure) AMRAP 5: 2-4-6-8-10 etc Kettlebell swings Goblet squats Weightlifting Metcon (No Measure) Front squat: Set 1: 10 reps @ moderate or 60% Set 2: 8 reps @ moderate or 70% Set 3: 6 reps @ heavy or 75% Set 4: AMRAP @ heavy or 80%As with the back squats two weeks ago, work up to and start with a moderate 10, and lower the reps as the weight gets heavier until you get to your AMRAP. Shoot for 4+ reps. Front SquatRead more

JP CrossFit – Community Metcon Metcon (3 Rounds for reps) EMOM 18: 1: AMRAP ring rows 2: AMRAP box jump overs 3: AMRAP push ups 4: AMRAP wall balls 5-6: restRead more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21: Teams of 3: P1: 300m run P2: 32 swings 24 lunges 16 burpees P3: restRead more

JP CrossFit – WOD Weightlifting Split Jerk (Find a single heavy (from the rack)) Metcon Metcon (AMRAP – Rounds and Reps) With a partner, I go you go: AMRAP 6: 4 thrusters Rx = 95/65 Rx+ = 115/80Partners do not need to use the same weight. If they are, they may share a barbell if they like. One round is completed after the second partner completes their thrusters. Aim for 10-14 rounds.Read more

JP CrossFit – Olympic Weightlifting This is meant to be a light technique week for fatigue management. Weightlifting Split Jerk (6×2) Start at 65% and work up to 75% of your heaviest jerk. Overhead Squat (3×5) 70% of your heaviest OHS. Afterbash Snatch Grip Deadlift (3×5) Start at 100% and work up to 105% of your max snatch. Take each lift from a dead stop – no touch and go. This is optional strength work for after class.Read more