JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) With an 18min clock Cash in: 1500m run (5 laps) with time remaining AMRAP 6 burpees 8 shoulder to over head 10 air squats 12 deadlifts *Rx+: weighted vest runAdjust run to take no more than 10 minRead more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 10 squat snatches* 14 toes to bar 400m run *Rx: 95/65 **Rx+:115/80Read more

JP CrossFit – Olympic Weightlifting Positioning > Movement > Speed > Loads Weightlifting Snatch (8×1) No foot snatches – heels can come up but toes must stay on the ground. Foot position in the set up and the catch will be identical. Start at 55% and work up to 65% Weightlifting This is a complex: Power Clean + Power Jerk. Start at 60% and work up to 70%. Power Clean (6×2) Push Jerk (6×2) Weightlifting This is optional after-class strength work. Paused Front Squat (5×3) 3 second pause in the bottom – stay upright! All sets at 65% of your 1RM front squat.Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) With an 18 min Clock 16 dumbbell hang cleans ** 14 push ups 12 weighted step ups* 35 double unders –on the 0, 5, 10, and 15min– 6 single dumbbell devils press ** *Rx:50/35 **Rx+: 2×50’s/2×35’s cleans and devils pressRead more

JP CrossFit – WOD Metcon (Weight) EMOM 24 Min 1: 4 back squat Min 2: 2 front squat Min 3: restYou can only add weight after completing the front squats. First 3-4 sets treat as warm up. Last 4-5 sets should be challenging.Yay 4 leg day!!!Read more