JP CrossFit – WOD Strength (Weight) Build to a heavy complex of 1 Front Squat 1 Push Press 2 Thrusters Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 2 Thrusters 1 Toes to Bar 4 Thrusters 2 Toes to Bar 6 3 etc… Rx: 85/60 lbs Rx+: 105/75 lbsRead more

JP CrossFit – WOD Metcon (No Measure) 4 Minute AMRAP 4 Hang Power Snatch 10 Lunges 10 Straight Leg Box Jump (20/12″) Split Snatch (Work up to a heavy 3×1)Read more

JP CrossFit – WOD Max Height Box Jump Record height in inches as reps completed Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 10 Pullups 15 Box Jumps 24″/20″ 30 Situps 60 Double UndersRead more

JP CrossFit – WOD Power Clean (Find a moderate touch-and-go triple) Focus on barbell cycling and consistency at the bottom of the clean The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesScore completed rounds only Move quickly; if you have 30s left in a round, you can and should fight to finish one more round.Read more

JP CrossFit – Olympic Weightlifting Snatch (5×1) 5×1, 75-80%, no foot no hook which means a) don’t lift and replace your feet – maintain contact through the forefoot through the entire movement, and b) use a standard grip instead of a hook grip. Clean and Jerk (3×1) 3×1, 80-85% Back Squat (4×3) 4×3, 80-85% Accessories Superset 4 @ RPE 8: Seated Press x6 Pull-ups x6 Rear Delt Fly x10Read more