JP CrossFit – Olympic Weightlifting Snatch (3×1) 3×1, 85-90% Clean and Jerk (4×1) 4×1, 85-90% Front Squat (1×1, 3×1) Work up to a top single at RPE 9, then do 3×1 at 10% less than your top set Accessories 3 Supersets: Seated Press x6 Pull-ups x7 Rear Delt Fly x10Read more

JP CrossFit – WOD Strength Deadlift (Find a heavy 4!) Metcon Metcon (Time) For time:    21-15-9       Kettlebell swings*       Burpees *Rx = 16kg/12kg Rx+ = 24kg/16kg 7 minute time cap!Read more

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