JP CrossFit – Olympic Weightlifting Hang Snatch (3×1 @80%) from the hip / power position Clean and Jerk (4×1 @85-90%) Back Squat (4×3 @RPE 7) leave three reps in the tank Split Squats (3×8) front foot elevated – find a weight that’s challeningRead more

JP CrossFit – WOD Weightlifting Metcon (Weight) E2MOM 10: 2 tempo front squats Tempo: 33×0 Metcon Green Rover (Time) 15 rounds: 6 wall balls 4 pull ups Rx = 20/14 Rx+ = 20 rounds 14 min cap! *Wall balls must be performed on the mural side of the room.Read more

JP CrossFit – WOD Metcon Metcon (Time) For time: 400m run 250m row 27 deadlifts (135/95)* 400m run 250m row 21 deadlifts (185/125)* 400m run 250m row 15 deadlifts (225/155)* 400m run 250m row 9 deadlifts (255/175)* *Rx+: (185/125) (225/155) (275/185) (315/215) 24 minute cap!Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18: 50 double unders 50 dumbbell snatches* 50 double unders 50 sit ups 50 double unders 50 pistols *Rx = 50/35 Rx+ = 60/40Read more

JP CrossFit – WOD Metcon Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereRead more