JP CrossFit – Olympic Weightlifting Muscle Snatch (4×3) Power Snatch (3×2 @70-75%) Jerk Balance (3×3) Jerk complex (3x(2+1) @80%) 2 Front Squats + 1 Jerk (80% of your jerk) Front Squat (4×5 @RPE 7) RPE 7 means three reps left in the tank at the end of every setRead more

JP CrossFit – WOD Weightlifting Metcon (Weight) Every 3:00 minutes, 7 rounds:    4 back squats    2 front squats Metcon Metcon (6 Rounds for reps) EMOM 6:    Min 1: Max unbroken push ups    Min 2: Max unbroken strict pull upsRead more

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