JP CrossFit – WOD Sumo Deadlift (1×3 full reset ) Metcon (AMRAP – Rounds and Reps) AMRAP 6    2-4-6-8-10..etc        lateral wall balls        push up        front foot elevated step back weighted lunge * *Rx: 20/14, 50/35 Rx+: PistolThe front foot elevated lunge is a solid sub for a pistol. Elevate front foot with 45lb plates. DB will rest on your back rack. This wod isn’t going to blow your heart-rate up, but will tire the muscles.Read more

JP CrossFit – WOD Metcon (Time) For Time:   100 double unders       21 push presses *       21 front squats *   100 double unders       15 push presses*       15 front squats*    100 double unders       9 push presses *       9 front squats* 15 min cap! *Rx: 75/55 *Rx+: 105/75Scale dubs to take 2 min or less. Barbell should be light enough where you can pump out a set of 10 push presses when fresh. Same with squats.Read more

JP CrossFit – WOD Metcon Metcon (Time) For time:    10 dumbbell overhead squats*    20 burpees    30 toes to bar    40 dumbbell snatches*    50 weighted step ups*    40 dumbbell snatches    30 toes to bar    20 burpees    10 dumbbell overhead squats *Rx = 50/35, 24″/20″ Rx+ = 60/40 20 minute time cap!Read more

JP CrossFit – Olympic Weightlifting Snatch (5×1, 75-80%) no foot no hook Clean and Jerk 5×1, 75-80% Back Squat (4×3, 83-88%) Accessories 3 Supersets: Barbell Row x10 Close-grip Push-up x15 Curls x10 Russian Twists x20/side Bent Over Row (3×10) Dumbbell CurlRead more

JP CrossFit – WOD Weightlifting Metcon (Weight) Clean Complex:    1 power clean    1 front squat    1 squat clean Metcon Metcon (Time) For time:    21-15-9       Squat cleans*       Calorie row *Rx = 75/55 Rx+ = 95/65 8 minute cap!Read more