JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) 4 sets AMRAP 3 10 OHS* 10 burpee pull ups -rest 3 min b/w sets- Rx: 105/75 Rx+: 135/95pick up where you left off going into each set!Read more

JP CrossFit – Olympic Weightlifting Power Snatch (find a heavy 3) focus on getting into the power position from the ground Hang Snatch (find a heavy 3) focus on stability in the receiving position Back Squat (find a heavy 8) a good target is 75-80% of your 1RMRead more

JP CrossFit – WOD Warmup (No Measure) NOT FOR TIME: 1 mile run OR 2 k row OR 2 k ski OR 120 cal assault bike OR 108 cal echo bike OR 120 burpees 10 min HARD cap!This is NOT max effort! This should be a moderate pace that leaves you sweaty and ready to squat! Metcon (Weight) Every 3 min x 5: 3 back squats 2 front squatsbuilding up to @ 80-85% of 1 RM FSQRead more

JP CrossFit – WOD Metcon (Time) 3 RFT 800 m run 50 sit ups 30 push-ups Rx+: 30 GHDs 25 min cap!Read more

JP CrossFit – WOD Squat Clean Thruster (build to a heavy single) Metcon (AMRAP – Rounds and Reps) AMRAP 14 21 box jump overs 15 hang power cleans 9 thrusters Rx: 24″/20″, 95/65 Rx+: 115/85Read more