JP CrossFit – WOD Weightlifting Metcon (Weight) Every 90 seconds, 6 rounds 1 hang power snatch 1 overhead squat 1 snatch balance 1 squat snatch Metcon Metcon (Time) For time: 21-15-9 Overhead squats* Toes to bar *Rx = 95/65 7 minute time cap!Read more

JP CrossFit – WOD Weightlifting Shoulder Press (Find a heavy 3×5!) Metcon Metcon (4 Rounds for reps) With a running clock: 0:00 – 2:00: Double unders (Rx=30, Rx+ = 60) AMRAP wall balls* — rest 2 minutes — 4:00 – 6:00: Double unders (40/80) AMRAP wall balls* — rest 2 minutes — 8:00 – 10:00: Double unders (50/100) AMRAP wall balls* — rest 2 minutes — 12:00 – 14:00: Double unders (60/120) AMRAP wall balls* *Rx = 20/14 The first round should be roughly 30-40 seconds of dubs, last round should be roughly 1:10-1:30. For singles, do the Rx+ amount.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With an 18 min clock Cash in: 100 lateral hops with remaining time AMRAP: 100ft plate pinch carry 20 wall balls 20 situps 20 dumbbell hang cleans 100ft weighted lunge *Rx+: Overhead walking lungeEach length is 1 rep.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 14 20 dumbbell snatches 8 shuttle runs 20 goblet squats 8 shuttle runs 20 shoulder to overhead 8 shuttle runsRead more

JP CrossFit – WOD Sumo Deadlift (Find a moderate triple ) 100 KBS for time (Time) For time: 100 kettlebell swings* *Rx: 16kg/12kg Rx+: 24kg/16kg 6 min time cap!Read more