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

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m run/500m row 21 tall balls* 15 pull ups 9 power snatches* *Rx: 95/65, 11’/10’, 20/14 Rx+: 115/85Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a partner split as needed 25 Minute AMRAP 40 Lunges 40 Shoulder to Overhead 40 Twists Run 300m TogetherRead more

JP CrossFit – Olympic Weightlifting Hang Snatch (4×3) 4×3, 75-80%, either from the hang above the knee or from blocks above the knee. Clean complex (4x(2+1)) 4x(2+1), 75-80%. Clean from hang above the knee + Jerk (or blocks from above the knee). Back Squat (4×3) 4×3, 80-85% Accessories Single Leg Box Jump: 5×5/leg 3 Rounds: 30s/side copenhagen plank 10/side cossack squat 10 Seated Good MorningsRead more