JP CrossFit – WOD Gymnastics Handstand Push-ups Accumulate 15 “easy” reps Accumulate 8 “moderate” reps Accumulate 3 “hard” reps eg: Box assisted, kipping, strict adv: Kipping, deficit kipping, deficit strict Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsRead more

JP CrossFit – WOD Gymnastics Metcon (No Measure) German Hang 10×1 for quality Metcon Metcon (Time) For time: 500m Row Buy In 6 Rounds of: 5 Knees to Elbows 15 Situps 5 Knees to Elbows 50 Double Unders 500m Row Cashout 20 Minute CapRead more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 3×20′ Dumbbell Farmer’s Carry 10 Pullups 3×20′ Dumbbell Farmer’s Carry 15 Wallballs Rx: 50lbs/35lbs per handAthletes must fully reset dumbells to the floor between each 20′ Farmer’s CarryRead more

JP CrossFit – WOD Weightlifting Thruster (Moderate 3×5) Make a good faith effort to keep all reps chained together; no pause in front rack Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute APRAP 6 Thrusters @ 60% of today 6 Burpees 6 Box JumpsRead more

JP CrossFit – Olympic Weightlifting Make sure to warm-up well! Give yourself a good 10-15 minutes to warm-up at the start, and also take a few warm-up sets for each individual movement. Weightlifting Hang Power Clean (5×3) 75% of your clean and jerk Clean complex (5×3) Hang Clean + Power Jerk at 75% of your max Clean & Jerk Front Squat (4×5) 70% of your max front squatRead more