JP CrossFit – Olympic Weightlifting Hang Snatch (4×2) Snatch from blocks above knee, 83-88% Clean complex (4x(1+1)) Clean from Blocks (above knee) + Jerk, 83-88% Back Squat (3×2) 88-92% of your max back squat (or estimated max) Accessories Single Leg Box Jump: 5×5/leg 3×10 Superset: Copenhagen Plank 30s/side Cossack Squat 10/side Seated Good MorningsRead more

JP CrossFit – WOD Announcements Warm-up (No Measure) Sign up for the 10th Anniversary Partner Throwdown! Registration: https://forms.gle/FUU2uPbW9rhzHuYn6 Judging: https://forms.gle/97jzeePTNssuQT3g6 Metcon Metcon (Time) For time:    10 overhead squats*    20 toes to bar    10 overhead squats    30 box jumps*    20 toes to bar    10 overhead squats    40 hang power cleans*    30 box jumps    20 toes to bar    10 overhead squats *Rx = 75/55, 24″/20″ Rx+ = 115/85, 30″/24″ 15 minute time cap!Read more

JP CrossFit – WOD Strength Metcon (No Measure) 8-10 sets: 5 push press 3 strict pull ups Push Press Metcon Metcon (AMRAP – Rounds and Reps) Death by: Dumbbell snatches* Burpees *Rx = 50/35Death by is an EMOM, adding 1 rep to each movement per round. Continue adding 1 rep per minute until you can’t complete the work in the 60-second window. Even if you know you won’t finish the work in the minute, keep going! Score is rounds + reps!Read more

JP CrossFit – WOD Metcon Metcon (Time) For time: 2 rounds: 12 deadlifts* 100 double unders 2 rounds: 12 deadlifts* 200m run 2 rounds: 12 deadlifts* 300m row *Rx = 155/105 Rx+ = 225/155 17 minute time cap!Read more

JP CrossFit – WOD Announcements Warm-up (No Measure) Sign up for the 10th Anniversary Partner Throwdown! Registration: https://forms.gle/FUU2uPbW9rhzHuYn6 Judging: https://forms.gle/97jzeePTNssuQT3g6 Metcon Metcon (Time) For time: 3:00 handstand hold 100 air squats 10 wall walks* 100 air squats 30 handstand push ups *Rx+ = 50′ handstand walk21 minute time cap!Read more