JP CrossFit – WOD Metcon (Time) 4 rounds: 3 power cleans, drop from the top 3 power cleans, touch n go Rx = 115/80 Rx+ = 155/105This looks like a workout, but it’s mostly skillwork. Chaining a few reps under fatigue is a challenge and training it will help in a workout like the one that follows. Metcon (AMRAP – Reps) With a 10:00 clock: 4 rounds: 30 air squats 15 burpees with remaining time: AMRAP power cleans* *Rx = 115/80 Rx+ = 155/105Read more

JP CrossFit – Community Metcon (AMRAP – Reps) AMRAP 22 Partner A 400M row Partner B 14 Push ups AMRAP wall balls Partner C restSwitch when Partner A finishes rowing.Read more

JP CrossFit – Community Metcon (Time) For time: 600m run 40 shoulder to overhead 600m run 40 lunges 600m run 40 up downs 600m run * Rx+: Weighted vest 20/14 21 min cap!Scale lap distance to take no more than 1:30.Read more

JP CrossFit – Olympic Weightlifting Weightlifting Power Snatch (8×1 EMOM, 75-80% of your power snatch) Weightlifting Clean complex (5×2 at 70-80% of your C&J) Clean + Front Squat + Split Jerk Weightlifting Enderton Front Squat Complex (5×1 at 90% of your 1RM from Week 3) 1 FS, 3 sec pause at bottom 1 FS, double bounce 1 FSThis is optional after-class strength work. If you weren’t here on Week 3, take 15 min to find a 1RM for the complex, instead.Read more

JP CrossFit – WOD Metcon Metcon (Time) For time: 1000m row into 2 rounds: 15 dumbbell squat cleans* 12 push ups 9 burpee box jump overs 6 wall walks *Rx:50/35Read more