JP CrossFit – Olympic Weightlifting Hang Snatch (6x(2+1) @65-70%) 2 above knee + 1 below knee Snatch Pull (6x(1+3) @70-80%) 1 Snatch Pull + 3 Hang Snatch Pull (below knee) Back Squat (4×5 @60%) Snatch Grip Press from Receiving (3×12) light weightRead more

JP CrossFit – WOD Weightlifting Metcon (No Measure) E2MOM 12: 2 overhead squats Overhead Squat Metcon Metcon (Time) For time: 1-2-3-4-5-6-7-8-9-10 Box jumps* Up downs Overhead squats* *Rx = 75/55, 24″/20″ Rx+ = 115/85 11 minute cap!Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) With a 14-minute clock: 1000m run cash-in, then: AMRAP: 9 pull ups 6 deadlifts* *Rx = 185/125 Rx+ = 225/155 You choose whether to turn left or right for the 1000m run. If your mile is slower than 10:00, scale to 800m. Run should take no more than 6.5 minutes.Read more

JP CrossFit – WOD Metcon Metcon (Time) For time, with a partner: 50 burpees 100 push ups 150 air squats 200 sit ups 150 air squats 100 push ups 50 burpees Partners alternate working for 1:00 apiece. You’re getting 1:1 work:rest, so hit it hard when it’s your turn! 32 minute cap!Read more

JP CrossFit – WOD Weightlifting Power Clean (Find a heavy 3, touch n go) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5: 25 double unders 3 power cleans* *Rx = 135/95 Rx+ = 185/125Cleans are light enough that you can touch n go, at least in the beginning. Double unders take no longer than 15-30 seconds. The goal is 6-8 rounds.Read more