JP CrossFit – Olympic Weightlifting Tall Snatch Power Snatch (heavy 1×3) Hang Snatch (heavy 1×3) Back Squat (heavy 1×8)Read more

JP CrossFit – WOD Metcon (4 Rounds for reps) With a 2:30 clock 14 box jump overs 9 chest to bar pull ups AMRAP db overhead squats* –1:30 rest– With a 2:30 clock 14 box jump overs 9 chest to bar pull ups AMRAP db squat cleans* –1:30 rest– With a 2:30 clock 14 box jump overs 9 chest to bar pull ups AMRAP db thruster* –1:30 rest– With a 2:30 clock 14 box jump overs 9 chest to bar pull ups AMRAP db cluster* *Rx: 50/35 Rx+ 60/40Scale box jump overs to take around a minute or less. Chest to bar should be scaled to about 45sec-1min max. You should have at minimum :30sec to db, maybe a minute.Read more

JP CrossFit – WOD Announcements Pick either a Deadlift or a sumo Deadlift. You may only PR if you have a previous 1×5. Metcon Metcon (No Measure) AMRAP 4: 8 kettlebellswings 6 goblet squats 2×20’shuttle runs Weightlifting Deadlift Hard reset is okay. If it’s ugly we won’t count it. Sumo Deadlift hard reset is okay! If it’s ugly we won’t count itRead more

JP CrossFit – WOD Cardiogeddon (5 Rounds for reps) EMOM 20 min 1: 30 double unders min 2: AMRAP cal row min 3: AMRAP burpees min 4: rest Rx+: 60 double undersI swear this is fun! Try to get the same score every round! Scale dubs to have around 20 seconds of rest/transition.Read more

JP CrossFit – WOD Announcements You may only PR one: power or squat. Choose wisely good friends Metcon (No Measure) EMOM 8 1 hang power snatch 1 overhead squat 1 squat snatch Power Snatch Squat SnatchRead more