JP CrossFit – Community Metcon Metcon (Time) For time, with a partner: 800m burpee broad jumps Rx+ = synchroRx is outside to the regular 800m turnaround and back. Only one partner working at a time. Partners can break up workout however they like (alternating single reps or sets of 10 for example) For Rx+, both partners must have their chests on the ground at the same time, and broad jump at the same time. Metcon (AMRAP – Rounds and Reps) AMRAP 24: 20 step ups 20 push ups 20 sit ups 20 dumbbell snatches 3 stair runsRead more

JP CrossFit – Olympic Weightlifting DELOAD WEEK Use your warm up sets to dial in your technique, then do perfect working sets. Snatch (4×1 @80%) Clean and Jerk (4×1 @80%) Front Squat (2×2 @80%) Accessories Front Plank: 3×60 secondsRead more

JP CrossFit – WOD Weightlifting Metcon (No Measure) Front squat 6 reps@ 65-70% or moderate 5 reps@ 70-75% or moderate 4 reps@ 75-80% or moderate 3 reps@ 80-85% or heavy 2 reps@ 85-90% or heavy AMRAP@ 90-95% or heavy Front Squat Metcon Metcon (Time) For time: 15 wall walks 5 minute time cap!Read more

JP CrossFit – WOD Weightlifting Hang Power Clean (Find a moderate triple) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 3-6-9-12-15 etc Hang power cleans* Pull ups* *Rx = 95/65 Rx+= 135/95, chest to barRead more

JP CrossFit – WOD Metcon Metcon (Time) For time: 50 double unders 25 handstand push ups 100 double unders 50 thrusters* 150 double unders 75 wall balls* *Rx = 55/45, 20/14 Rx+ = 75/55 19minute time capRead more