JP CrossFit – Olympic Weightlifting Hang Snatch (2×1 @90%) Snatch from blocks below the knee: 3×2 @85-87%, then 2×1 @90% Snatch Pull (5×3 @100-110%) from blocks below knee Front Squat (5×2) 5×2 @90-100% of your CJ. Focus on speed Accessories four supersets: 8 box jumps (w/straight leg landing) 60 sec front plankRead more

JP CrossFit – WOD CARDI-OH-NO (3 Rounds for time) 3 rounds each for time: 500/400m row 100 double unders 400 m run -3 min rest b/w rds-29 min cap!Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 HSPU 10 toes to bar 15 walballs* Rx: 20/14, 10’/9′ Rx+: tall balls Strict Handstand Push-ups (5 rounds: 1 min on/1 min off Max rep strict HSPU) Today we are practicing skill work while fatigued! Pick a HARD scale for you and stick with that for all 5 rounds!Read more

JP CrossFit – WOD Metcon (4 Rounds for time) Every 4 min x 4 rounds 200 m run 12 pistols 8 deadlifts* 6 ring dips Rx: 225/155Read more

JP CrossFit – WOD Thruster (build to heavy 1 rep from floor) Metcon (Time) For time: 27 burpees over bar 12 hang squat clean thrusters 21 burpees over bar 9 hang squat clean thrusters 15 burpees over bar 6 hang squat clean thrusters 9 burpees over bar 3 hang squat clean thrusters Rx: 115/85 Rx+: 155/10516 min capRead more