JP CrossFit – WOD Metcon (Weight) Find a heavy complex of: 1 Hang power clean 1 Power clean Metcon (Time) For Time 3 rounds of 10 power cleans* 12 bar over burpees –3 min rest– 3 rounds of 10 hang power cleans* 12 burpees 14 min cap! *Rx:95/65 Rx+: 135/95Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18: 200m run/250m row (the rain!!) 12 weighted lunges* 12 dumbbell snatches* 3 bar muscle ups *Rx: 50/35 Rx+: 60/40Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 Partner A: 300m run Partner: AMRAP 40 lateral hops 30 weighted lunges 20 shoulder to overhead 30 weighted squats 40 lateral hops Partner C :rest Unweighted version Partner B: 40 jumping jacks 30 lunges 20 push ups 30 squats 40 jumping jacksRead more

JP CrossFit – WOD Metcon (Time) For Time: 45 deadlifts 45 toes to bar 45 bar over burpees Rx: 185/125 Rx+: Unpartitioned 13 min time cap!Read more

JP CrossFit – Olympic Weightlifting Snatch complex (5x(1+1)) Pause Snatch (below knee) + Snatch, 77-82% Clean complex (5x(2+1)) 2 Clean from blocks (below knee) + 1 Jerk, 77-82% Paused Front Squat (4×2) Pause for three seconds in the hole, 77-82% Accessories 4×8 Supersets: Ring Dips Single Leg Romanian DeadliftsRead more