JP CrossFit – WOD Metcon (4 Rounds for reps) With a 3 min clock: 20′ handstand walk 14 tall box jumps* 14 push ups AMRAP dumbbell snatches* –1 min rest– With a 3 min clock: 14 tall box jumps* 14 push ups 14 dumbbell snatches* AMRAP handstand walk –1 min rest– With a 3 min clock: 14 push ups 14 dumbbell snatches* 20′ handstand walk AMRAP tall box jumps* –1 min rest– With a 3 min clock: 14 dumbbell snatches* 20′ handstand walk 14 tall box jumps* AMRAP push ups Rx: 50/35, 30″/24″You should have 45sec-1min for the AMRAPs.Read more

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (Find a 1RM) I suggest lifting every two minutes or so, like this: 1) 60% 2) 70% 3) 80% 4) 90% 5) 94% 6) 98% 7-8) 102+% Limit yourself to two misses – after your second miss, take some weight off the bar and work on technique for the rest of the time. Weightlifting Overhead Squat (3×4 at 80-85% of your OHS) Weightlifting Snatch Pull (4×3 at 85-90% of your snatch PR) This is optional after-class strength work.Read more

JP CrossFit – WOD 2k Row (Time) Max Effort 2k Row Metcon (No Measure) 4 rounds not for time 25ft bear crawl 200ft farmers carry* –1min rest between rounds– *Rx: 2×50’s/ 2×35’s 10 minute cap!Read more

JP CrossFit – WOD Metcon (No Measure) EMOM 7 1 power clean 1 hang squat clean 2 jerks Clean and Jerk (1 rep max) Make sure to note whether you do a split or push jerkRead more

JP CrossFit – WOD Metcon Back Squat (6-6-AMRAP) Increase in weight between each WORKING set. Shoot for 5-7 reps on that last heaviest set. Crash and Burn IV (Time) 15 rounds: 4 hollow body rocks 4 v-ups 6 minute time cap!Read more