JP CrossFit – WOD Metcon (No Measure) E90 for 6 rounds    1 high hang squat clean    1 low hang squat clean    1 squat cleanBuild in weight across rounds. High hang will limit the amount of weight you can use. Use this emom to dial down your form. Squat Clean (Heavy single )Read more

JP CrossFit – Community LAST OUTDOORS COMMUNITY WOD (Time) Partitioned how you like    1500m run (5 laps)     100 push ups     100 lunges     100 air squats Rx+: Weighted vest 20/14 Cap: 30 min capThis can also be done as a partnership. If done as partners, add 1 lap (6 total).Read more

JP CrossFit – Olympic Weightlifting Snatch (1RM) 1RM Clean and Jerk (1×1) 1RMRead more

JP CrossFit – WOD Metcon (No Measure) With a 10:00    Cal row     DB weighted lunge*         –2:00 rest– With a 10:00    wall balls*     kettlebell swings*         –2:00 rest– With a 10:00    db cluster*     burpee step ups         –2:00 rest– Rx: 50/35, 20/14, 16kg/12kg Rx+: Double db weighted lunge 2×50/35’s, tall ball, 24kg/16kg, over the shoulder sandbag toss for clusterBoth partners are going AT THE SAME TIME. Partners only move on to the next higher set of reps after they’ve each completed both sets of movements. i.e. partner A does 2 cal row, partner B does 2 burpees, and then they switch, partner B does 2 cal row, and partner A does 2 burpees.Read more

JP CrossFit – Olympic Weightlifting Snatch (5×1, 60-65%) Olyween Competitors: 5×1 @60-65% Non-Competitors: Find a 1RM. No more than two misses. Clean and Jerk (5×1, 60-65%) Olyween Competitors: 5×1 @60-65% Non-Competitors: Find a 1RM. No more than two misses. Front Squat (3×2, 60%) Olyween Competitors: 3×2 @60% Non-Competitors: 4×2 @75-80%Read more