JP CrossFit – WOD Metcon (No Measure) Prehab 2 rounds of 10 x goblet squats and press 10x 90/90 10x kettlebell scredrivers/arm () () () Metcon (Weight) Build to a heavy complex of 1 snatch 2 overhead squats Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 overhead Squat bar over burpees Rx: 75/55 Rx+: 105/75 14 min cap!*choose a weight that’s about 75-80% of the weight you hit in the warmup complex. Overhead squats should be unbroken in this metconRead more

JP CrossFit – Olympic Weightlifting Snatch (3×2 @70-75%) Clean complex (3x(1+2) @60%) 1 hip clean + pause jerks Front Squat (3×2 @RPE 6-7) if you don’t have a sense of RPE, try aiming for 85% Clean Pull (2×4@100%)Read more

JP CrossFit – WOD Metcon (3 Rounds for reps) With a partner I-go-you-go 5 min clock 60 toees to bar 60ft weighted walking lunge* AMRAP over the shoulder object toss –2min rest– With a 5 min clock 60ft weighted walking lunge* 20 over the shoulder object toss AMRAP toes to bar –2min rest– With a 5 min clock 20 over the shoulder object toss 60 toes to bar AMRAP weighted lunge * *try to use your toss object for the lunge5ft increments= 1 rep. Cones will be set out for 10ft total so that there’s space for tosses on either side. Try to partner up with someone interested in using the same object.Read more

JP CrossFit – WOD Metcon (No Measure) 5×5 Bench press –5 hard ring rows after each working set– Bench Press Metcon (No Measure) With an 8 min clock your choice of: 1) 30 single unders for time 2) 30 double unders for time 3) 30 cross over single unders for timeYou get as many attempts as you want to do one, two, or all of the challenges. You will partner up and help time each other. Note this is not necessarily an unbroken jump rope challenge, simply however fast you can complete one of the challenges. Take down the milliseconds. 30 single unders for time (Time) 30 double unders for time 30 double unders for time (Time) 30 crossover single unders for time 30 cross over single unders for time (Time) 30 single unders for timeRead more

JP CrossFit – WOD Announcement Sorry it looks like we’re doing a ton of workouts but we’re not! You get to choose between the run version and the row version. There is an Rx+ option for the run and not for the row. There are multiple inputs in case you don’t have previous histories for the run and or if you crush your run and clean. You must run Swiftie (Weight) Rx: 1 mile run Max clean 16 min Cap! Rx+ 2 mile run Max clean 21 min cap!Make sure to write down whether you power cleaned or squat cleaned. Below are multiple inputs you can add in case you crush your run or clean! You must row Swiftie (Weight) 2k row max clean 15 min cap! 1-Mile Run (Time) Max Effort 1-Mile Run 2-Mile run (Time) Power Clean (putting this here in case you PR) Squat CleanRead more