JP CrossFit – Olympic Weightlifting Snatch (3×1 @85-90%) Clean (4×3 @80-85%) Front Squat (HS @RPE8, then 3×3@-15%) Find a heavy single at RPE 8, which means you have roughly two reps left in the tank. Go by feel, or aim for 92% of your estimated max. Then do 3×3 at 15% less than today’s heavy single.Read more

JP CrossFit – WOD Announcements Last chance to hop in for the 2023 Phoenix Cup! The registration form is getting closed at midnight tonight! https://forms.gle/yz4D7haWHmqGFuch7 Metcon 2k Row (Time) Max Effort 2k Row Metcon Metcon (AMRAP – Rounds and Reps) Death By: Burpee shuttle runs Rx = 20′Read more

JP CrossFit – WOD Announcements Registration deadline for the 2023 Phoenix Cup is tomorrow! https://forms.gle/yz4D7haWHmqGFuch7 Metcon Full Cind (Time) For time: 15 rounds: 5 pull ups 10 push ups 15 air squats Rx+ = 20 rounds 24 minute time cap!Feel free to partner up on this one if you’re not ready for this kind of volume.Read more

JP CrossFit – WOD Announcements Registration deadline for the 2023 Phoenix Cup is this Friday! Also, happy signing into law the Respect for Marriage Act!!! https://forms.gle/yz4D7haWHmqGFuch7 Metcon Metcon (AMRAP – Rounds and Reps) With a partner: AMRAP 18: 8 Russian kettlebell swings* 8 kettlebell lunges* 8 v-ups 1 rope climb* *Rx = 24kg/16kg Rx+ = leglessPartners alternate full rounds.Read more

JP CrossFit – WOD Announcements Registration deadline for the 2023 Phoenix Cup is this Friday! https://forms.gle/yz4D7haWHmqGFuch7 Metcon Metcon (Time) For time: 150 double unders 30 hang power snatches* 21 toes to bar 100 double unders 20 hang power snatches 15 toes to bar 50 double unders 10 hang power snatches 9toes to bar *Rx = 75/55 Rx+ = 95/6516minute cap!Read more