JP CrossFit – Olympic Weightlifting Split Jerk (3×3 @72-82%) from a rack Push Press (3×5 @67-77%) focus on vertical dip Front Squat (3×5 @67-77%) keep 2-3 reps in reserveRead more

JP CrossFit – WOD Back Rack Split Squats (5×3/leg ) You will complete 3 reps on one leg, switch legs, complete 3 reps on the other leg and then re-rack. Keep the same weight across sets. Go lighter than you think–this will light you up! Metcon (No Measure) 10 rounds of :10on/:20 off L-sit hold Rx+: ParallettesHold as long as you can during the 10 seconds of work. There is no score for this.Read more

JP CrossFit – WOD Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb15min cap! Amanda Lite (Time) 9-7-5 hard pull up squat snatch @ 75-85% 1rm squat snatch 15min cap!Pull ups should be done at most as tripplees, ideally doubles and singles. Barbell weight should be done as singlesRead more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 28 with a partner, I-go-you-go 1000m row 10 rounds of 3 sandbag over the shoulder cleans 40ft sandbag shoulder walk Rx+: Assault/Echo bike, 60 calsPartners alternate rounds. You must clean the bag from the floor to your shoulder for your walk. 100m-1 rep. 1 round = row+rounds. Aim for around 3 full rounds with your partner.Read more

JP CrossFit – WOD Split Jerk (Heavy 1×1 or moderate 1×2 . ) Based on how you’re feeling today, go for a heavy single or for moderate doubles. Metcon (4 Rounds for reps) EMOM 8 Min 1: 30 double unders Min 2: AMRAP strict Handstand push ups Rx+: 60 dubsRead more