JP CrossFit – WOD Metcon (No Measure) EMOM 8 1 high hang clean 1 low hang clean 2 jerksIf you are planning to do a squat clean instead of a power clean, please do a high hang squat clean, low hang squat clean. For the jerks, use the jerk you are planning to try to PR with. You may add weight as you go along. Use this to dial down form. Clean and Jerk (1 rep max clean and jerk! ) You are welcome to power clean or squat clean, as well as push jerk or split jerk. Note in the comments what you do.Read more

JP CrossFit – Olympic Weightlifting Hip clean (No Measure) Hang Power Clean (3×3 @ 80%) Hang Squat Clean (3×3 @ 80%) Front Squat (4×5 @ 75%) ()Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 8 handstand push ups 6 pistols 4 deadlifts* *Rx: 185/135 Rx+: 225/155Aim for everything to be nearly unbroken (handstand push ups in about 2 sets). 6-8 rounds!Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 14 1 rope climb 10 db clean and jerks* 30 double unders *Rx: 50/35 Rx+ 60/40, legless from standingAim for around 6+/- a round.Read more

JP CrossFit – WOD Metcon (Time) 10 rounds For Time 3 air squats 2 up downs 3 min cap! Back Squat (Find a heavy 1×5 ) You can only get points if you have a previous record of a 1×5 Suns out Squirrels Out Successories (No Measure) 3 rounds not for time: 10 bus drivers 10 frontal raises 10 lateral raisesRead more