JP CrossFit – WOD Metcon Metcon (Time) With a partner, for time: Rx: 30 snatches @ 75/55 20 snatches @ 85/60 16 snatches @ 95/65 12 snatches @ 105/75 8 snatches @ 110/80 4 snatches @ 115/85 Rx+: 30 snatches @ 95/65 20 snatches @ 115/85 16 snatches @ 125/90 12 snatches @ 135/95 8 snatches @ 145/100 4 snatches @ 155/105 12 min time cap!Partners can alternate sets how they like, as long as the work is split evenly. You may power, squat or both. Partners do not need to do the same weight, although the more that people share, the easier we’ll fit in the room.Read more

JP CrossFit – Olympic Weightlifting Warm-up Complex: Hip Clean + Hang Clean Focus on keeping the heels down right up until the explosion, and exploding vertically through the whole foot. Weightlifting Clean (2RM) Stop as soon as your technique begins to break down. No more than two misses (but zero misses is also fine). Clean Pull (2×3) 110% of your clean and jerk. Stay explosive. Front Squat (3×3) 75-85% of your front squat. Listen to your body, especially if you’ve been doing a lot of lifting. Afterbash Straight-legged boxjump, 3×3. Focus on aggressive leg extension.Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 10 pistols 20 sit ups 30 double unders — At the 12, 9, 6, and 3:00: 15 wall balls* *Rx = 20/14 Rx+ = 30/20Read more

JP CrossFit – WOD Weightlifting Squat Clean (Find a heavy triple, drop from the top) 75-85% of your max Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9: 7 toes to bar 3 squat cleans* *Rx: 155/105 Rx+: 205/140Read more

JP CrossFit – WOD Metcon Crash and Burn VI (Time) For time: 1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 Unbroken pull ups Rx+ = chest to bar 5 min time cap! Metcon Metcon (AMRAP – Rounds and Reps) Death by: Handstand push ups BurpeesDeath by is an EMOM where you add a rep to each movement per round. Min 1: 1 hspu, 1 burpee Min 2: 2 hspu, 2 burpees Min 3: 3 hspu etc etc etc Continue until you can’t complete the work in the minute. Your score is rounds completed, plus the reps in your final incomplete round. Which means you should keep going even if you don’t think you can finish the work in the minute!Read more