JP CrossFit – Olympic Weightlifting Pause Split Jerk Split Jerk (3×3 @ 72-82%) Push Press (3×5 @ 67%-77%) Front Squat (3×5 @ 67-77%)Read more

JP CrossFit – WOD Metcon Metcon (Time) For time: 100 double unders* 18 toes to bar 18 deadlifts(115/85) (135/95) 15 toes to bar 15 deadlifts (135/95) (155/105) 12toes to bar 12 deadlifts (155/105) (185/125) 9 toes to bar 9 deadlifts (185/125) (225/155) 6 toes to bar 6 deadlifts (205/145) (275/185) 3 toes to bar 3 deadlifts (225/155) (315/215) 100 double unders* *Rx+ = 200 double unders 20 minute cap!Read more

JP CrossFit – WOD Metcon Metcon (Time) For time: 10-20-30 Russian kettlebell swings Russian twists 10-20-30 Pistols Push ups 10-20-30 Goblet squats Burpees *Rx = 24kg/16kg Rx+ = 32kg/24kg 21 min cap!Read more

JP CrossFit – WOD Weightlifting Oly Ladder (2 Rounds for weight) Starting with an empty barbell, EMOM for as long as possible: 1 snatch – add 5 or 10 lbs after every successful lift – upon failure, switch to cleans. Continue in this manner until failure. Your score is your final snatch weight and your final clean weight. Snatch Indicate power or squat in your notes. Clean Indicate power or squat in your notes.Read more

JP CrossFit – WOD Weightlifting Shoulder Press (1 rep max) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8: 8 tall box jumps* 8 v-ups 1 pull up* – add 1 pull up every round *Rx = 30″/24″ Rx+ = start at 5 pull upsGoal is to keep pull ups unbroken as long as possible.Read more