JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 With a partner, i-go-you-go cash in: 100 russian kb swings with time remaining AMRAP 30 burpees 30 db snatches 30 weighted lunges 30 russian twists RX+: Overhead lungeRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 With a partner, i-go-you-go cash in: 100 russian kb swings with time remaining AMRAP 30 burpees 30 db snatches 30 weighted lunges 30 russian twists RX+: Overhead lungeRead more

JP CrossFit – WOD Hang Power Snatch This is to help you build hip explosion Metcon (Time) 21-15-9 Snatch Handstand push up Rx: 95/65 11min cap!Snatches should be chained. Minimum sets of 5Read more

JP CrossFit – Olympic Weightlifting Snatch complex (7x(1+1) @70-80%) 1 Snatch + 1 Hang Snatch (above knee) You can use straps if returning the bar to the hang is your limiting factor. Snatch Pull (5×2 @80-90%) Pause below the knee, then pause above the knee. Keep your back activated and focus on exploding vertically with the weight in the midfoot. Back Squat (2×3, 1×1) 2×3 @80%, then 1×1 @90% Snatch Grip Press from Receiving (4×6) Go a little heavier than you did three weeks ago.Read more

JP CrossFit – WOD Metcon (No Measure) EMOM 7 4-6 pistol squats/ hard progressions Rx+: weighted pistol squats Metcon (Time) For Time with a partner, i-go-you-go 60 cal row 60 deadlifts* 60 v-ups 60 box jump overs 16 min cap! Rx: 155/125, 24″/20″ Rx+ Cal bike, 185/155, GHD situpRead more