JP CrossFit – Community Championship Fight Gone Bad (AMRAP – Reps) Five rounds of: 1 min of wall-ball shots (20#/14#) 1 min of sumo deadlift high-pull (75#/55#) 1 min of box jumps (20″) 1 min of push press (75#/55#) 1 min of row for calories 1 min restRead more

JP CrossFit – Olympic Weightlifting Weightlifting Snatch complex (3x(1+3), 72-77%) Power Snatch + Overhead Squat Front Squat (5×3, 72-77%) Accessories 5×5 Box Jump w/straight-legged landing 4×8 Superset: Barbell Row Rear Delt Flies Push Press (4×2, 72-77%) Go a little heavier if your 1RM is super old.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 4 Burpees 4 Thrusters 4 Lunges 300m Run 8 Burpees 8 Thrusters 8 Lunges 300m Run 12 Burpees etc…Read more

JP CrossFit – Olympic Weightlifting Clean complex (5x(1+1+1), 75-80%) Flat-footed Clean Pull + Clean + Jerk Accessories 3×8 Superset: DB Row Face Pulls Curls 3×10 Superset: Russian Twists V-Ups Back Squat (5×5, 70-75%) Weightlifting Snatch complex (5x(1+1), 75-80%) Snatch Pull (to above knee) + Pause Snatch (above knee)Read more

JP CrossFit – WOD Push Press (Work up to a moderate 4 rep for three sets) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 12 Box Jumps 12 Hollow Body Rocks 12 Single Dumbbell Push Press 12 Up Downs Rx: 50/35Read more