JP CrossFit – WOD Metcon Metcon (5 Rounds for reps) Every 3:00, 5 rounds: 60 double unders 18 alt. dumbbell hang cleans* 8 burpees over dumbbell Max unbroken toes to bar *Rx = 50/35 Rx+ = 70/50Choose a toe to bar scale at which you can hit at least 10 consecutive reps. If hanging for 10 reps is a challenge, sub max dead hang.Read more

JP CrossFit – WOD Weightlifting Metcon (No Measure) EMOM 6: 2 tempo overhead squats Tempo: 55X0 Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#20 minute soft cap!Read more

JP CrossFit – Community Metcon (AMRAP – Reps) Choose your own death by: Min 1: 1x Min 2: 2x Min 3: 3x etc… Options: Dumbbell Thruster: 50/35 Wall Balls: 20/14 BurpeesYou can’t see my face right now, but it’s an evil grin 😉 Choose something you think you can at minimum get to the 12 min mark.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) Weighted Version AMRAP 20 300m run 14 power cleans 14 weighted lunges 14 shoulder to overhead 30 lateral hops Unweighted Version AMRAP 20 300m run 14 air squats 14 Jump lunges 14 push ups 30 lateral hopsRead more

JP CrossFit – Olympic Weightlifting Three weeks left in our taper: weights are increasing, volume is decreasing. Weightlifting Hang Snatch (8×1) Start at 80% of your max snatch and work up to 85%. Focus on pulling yourself down into the receiving position FAST. Back Squat (1RM) 20 min to find a 1RM. If you miss a rep, drop down to 80% and do sets of three in the time remaining. Afterbash This is optional after-class strength work. Deadlift (4×5) Clean grip, clean position – hips down, chest up. Hook grip or wraps, every rep from a dead stop. Start at 85% of your max clean and go up.Read more