JP CrossFit – WOD Metcon (Time) For time 14-12-10-8-6-4-2 burpees pistols toes to bar 14 min capRead more

JP CrossFit – Olympic Weightlifting Hang Power Snatch (4×2 @ 73-78%) Power Snatch from blocks (above knee) Push Press (4×2 @ 73-78%) 3 second pause at the dip Back Squat (4×3 @ 78-83%) Accessories Metcon (No Measure) 3 rounds 8 Barbell Row 8 Barbell Shrug 8 Curls Rest as needed Metcon (No Measure) 4 rounds 12 Russian Twists 12 Hanging Leg RaisesRead more

JP CrossFit – WOD Silent Deadlift (Find a heavy 3!) 500m Row (Time) Max Effort 500m RowFor time! Light yourself on fire and go, go, go!Read more

JP CrossFit – WOD Clean and Jerk Find a heavy clean and jerk double, drop from the top. Graceful Gainz (Time) 10 rounds for time: 30 double unders 3 clean and jerks Rx: 115/80 Rx+: 155/105 13 min time cap!Light yourself on fire and get it! Scale dubs to average 20sec or less of work.Read more

JP CrossFit – WOD Metcon (No Measure) AMRAP 5 6 weighted squats 5 up downs Metcon (No Measure) Back squat 6 reps @60-65 or moderate 5 reps @65-73% or moderate 3 reps @ 75-83% or heavy 2 reps @ 83%-87% or heavy AMRAP reps @87-93% or heavyShoot for 1-3 reps on that AMRAP. If you end up getting more, it just means that you’re either operating at a higher percentage of your 1rm now, or you’re 1rm has increased. Back SquatRead more