JP CrossFit – Community Metcon Part A:    AMRAP 6:       10 deadlifts       10 dumbbell squats       10 shoulder to overhead       4 shuttle runs    — Rest 2 minutes — Part B:    Score from Part A, for time Unweighted Version AMRAP 6:    10 air squats    10 lunges    10 up downs    4 shuttle runsRead more

JP CrossFit – WOD Metcon (AMRAP – Reps) Reverse Tabata    8 rounds, :10 on/ :20 off       Handstand push ups Metcon (AMRAP – Rounds and Reps) AMRAP 15:    21 wall balls*    18 Russian kettlbell swings*    15 box jump overs* *Rx = 20/14, 24kg/16kg, 24″/20″ Rx+ = 11’/10′, 32kg/24kgRead more

JP CrossFit – Olympic Weightlifting Snatch (4×1) 80-85% Clean and Jerk (4×1) 80-85% Front Squat (4×3) 80% Accessories 3×10 box jump w/straight legged landing pick a small-to-medium box and focus on explosiveness and vertical displacementRead more

JP CrossFit – WOD Weightlifting Split Jerk (Build to a heavy single ) Metcon Metcon (5 Rounds for reps) 5 rounds:       1:00 on/1:00 off        30 double unders        AMRAP pullupsRead more

JP CrossFit – WOD Barbell Floor Bridge (1×5) Use this exercise as an opportunity to prime your glutes and get you ready for back squats. Back Squat (3×8 back squat ) Big sets. Extra spicy!Read more