JP CrossFit – Olympic Weightlifting Snatch (5×1) 85-90% Clean and Jerk (3×1) 85-90% Back Squat (3×4) 3s pause in the hole, 79-84% Accessories 3×10 supersets: Cossack Squats Good Mornings 3 rounds: front plank 45s side blank 30s/sideRead more

JP CrossFit – WOD Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.Note: this is an old metcon where we used to delineate rx weights with the binary. Please pick a weight that best reflects your athletic abilities i.e. thrusters in 2-3 sets. 11 min soft cap! 13 min hard cap!!Read more

JP CrossFit – WOD Back Squat (5×3 pause squats) Hold a 3 second pause at the bottom. @ a moderate weight meaning reps 1 and 2 feel fine but rep 3 feels challenging. These should be lighter than a regular 5×3. Metcon (No Measure) Choose your finisher! If you’re feeling extra sprightly today, choose 2! A) 100 situps for time B) 100 KBS for time C) 100 up downs for time 100 Sit-ups for time (Time) 100 sit-ups for time6 min cap! 100 KBS for time (Time) For time: 100 kettlebell swings* *Rx: 16kg/12kg Rx+: 24kg/16kg 6 min time cap! 100 Up Downs for Time (Time) For time: 100 up downs 5 minute time cap!Read more

JP CrossFit – WOD Metcon (No Measure) 6 Min to find one or all of the following A) Max unbroken single unders in one min B) Max double unders in one min C) Max unbroken double unders in one min max : Max Unbroken Single Unders in One Min (AMRAP – Reps) Max Double Unders in One Min (AMRAP – Reps) Max Unbroken Double Unders in One min (AMRAP – Reps) Metcon (6 Rounds for reps) 6 rounds: 2:00/2:00 off 12/10 calorie row 30 double unders Max push press* *Rx: 75/55 Rx+: 95/65Read more

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