JP CrossFit – Olympic Weightlifting Clean and Jerk (3×1) 2x(2+2) @75-80%, then 3x(1+1) @85% Clean Pull (5×3 @90-100%) Stand on a plate Front Squat (2×4 @100-105% of your CJ) focus on speed Accessories 4 supersets: 6 jump squats @20-30% of your back squat 60 sec front plankRead more

JP CrossFit – WOD Weightlifting Shoulder Press (5×3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 12 wall balls* 6 v-ups *Rx = 20/14, 10’/9′ Rx+ = 11’/10′Read more

JP CrossFit – WOD Metcon Metcon (Time) For time: 800m run 21 hang power clean and jerks* 21 bar over burpees 400m run 15 hang power clean and jerks 15 bar over burpees 200m run 9 hang power clean and jerks 9 bar over burpees *Rx = 95/65 18 min capRead more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24, with a partner: Player 1: 4-8-12-16-20 etc Lunges Sit ups Kettlebell deadlifts* Up downs Player 2: AMRAP meter row *Rx = 24kg/16kg Rx+ = 32kg/24kg Partners switch every 2:00. Don’t reset your rower when you switch! Your scores will be both the rounds and reps from the AMRAP and the total meters rowed. Metcon (Distance) For the row.Read more

JP CrossFit – WOD Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRemember, don’t hit Rx unless you use the weight vest.Read more