JP CrossFit – WOD Metcon Metcon (Time) For time: 200m run 50 wall balls* 50 sit ups^ 5 rope climbs^ 400m run 30 wall balls 30 sit ups 3 rope climbs 800m run 10 wall balls 10 sit ups 1 rope climb *Rx = 20/14 ^Rx+ = medball sit ups, legless no jump 25 minute time capRead more

JP CrossFit – Community Metcon (AMRAP – Rounds) Dumbbell Chief 3:00on/ 1:00 off for 5 rounds 6 dumbbell snatches* 6 push ups 9 air squats *Rx: 50/35Only count entire rounds. Total score is total rounds across all 5 rounds.Read more

JP CrossFit – Olympic Weightlifting Weightlifting Power Snatch (3×3) 72-82% of your power snatch Hang Snatch (3×3) 72-82% of your full snatch Snatch Pull (3×5) 95% of your snatchRead more

JP CrossFit – Community Metcon (AMRAP – Rounds) Dumbbell Chief 3:00on/ 1:00 off for 5 rounds 6 dumbbell snatches* 6 push ups 9 air squats *Rx: 50/35Only count entire rounds. Total score is total rounds across all 5 rounds.Read more

JP CrossFit – Olympic Weightlifting Watch these! https://youtu.be/_DmDjX10E7g https://youtu.be/BPnVGb5-k7o Warm-up Split Jerk (3×2) 3 sec pause in the bottom of the dip – focus on a vertical bar path and a full foot. Weightlifting Split Jerk (3×3) 72-82% of your max jerk Push Press (3×5) 67-77% of your push press. Drive the bar up and back, and rely on your legs more than your arms. Front Squat (3×5) 67-77% of your max front squatRead more