JP CrossFit – WOD Metcon Muscle Car (Time) 20 rounds:    1 clean and jerk*    2 bar over burpees    3 toes to bar *Rx = 155/105 Rx+ = 185/125 16 minute time cap!Read more

JP CrossFit – WOD Metcon Metcon (5 Rounds for reps) 5 rounds, 2:00 on, 2:00 off:    21/18 calorie row    AMRAP overhead squats* *Rx = 75/55 Rx+ = 115/85Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15:    20 kettlebell swings*    20 lunges    20 twists*    20 up downs    20 pull ups At the 10:00 and 5:00,    5 wall walks *Rx = 16kg/12kg Rx+ = 24kg/16kgRead more

JP CrossFit – WOD Weightlifting Metcon (No Measure) EMOM 6:    2 hang power cleans Hang Power Clean Metcon Annie Karen-ina (Time) 50-40-30-20-10 Wall balls (20#/14#) Double unders Sit-ups18 minute cap!Read more

JP CrossFit – Olympic Weightlifting Tall Snatch (5×2 @40-50%) Hang Snatch (4×2 @80-85%) hang below the knee Jerk Balance (4×3 @40-50%) Stepping jerk balance – see the slack for the video Clean and Jerk (3x(2+2) @75-80%) clean + clean + jerk + jerk Back Squat (4×6 @RPE 7) RPE 7 means that you feel like you have three reps left in the tank.Read more