JP CrossFit – WOD Power Clean (Build to a heavy 3; drop from the top) Metcon (4 Rounds for reps) 4 Rounds With a 3 minute clock 250m Row 10 Power Cleans As many burpees as possible in the time remaining 1 Minute of rest between rounds Rx: 135/95 Rx+ 155/105Read more

JP CrossFit – Olympic Weightlifting Snatch (5×3 @75-80%) Clean and Jerk (4x(2+2) @70-75%) Back Squat (4×6 @65-70%) Snatch Grip Deadlift (3×5 @110-115%)Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 30 Double Unders 10 Pistols 2 Rope Climbs Rx+: 50 DUs, Legless Rope ClimbsRead more

JP CrossFit – WOD Front Squat (5×8) Metcon (Time) 21-15-9 Box Jumps Dumbbell Snatches Rx: 50/35 DB Rx+ 70/50 DB 7 minute capRead more

JP CrossFit – WOD Shoulder Press (3×10) 10 reps is a lot of shoulder press! Make sure you don’t bounce through the bottom of your rep. Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP    5 burpees    10 pullups    15 Push Press Rx: 75/55 Rx+: Bar Over Burpees, Chest To Bar, 95/65Read more