JP CrossFit – Olympic Weightlifting Snatch complex (4x(1+1)) Hang Snatch (above knee) + Snatch, 85-90% Clean and Jerk (3x(1+2)) 1 clean + 2 jerks, 85-90% Front Squat (4×3) 80-85% Accessories 3×10 Box Jump with straight-legged landingRead more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18: 5 dumbbell hang squat cleans* 3 tall box jumps* 1 bar muscle up *Rx: 50/35, 30″/24″ Rx+: 60/40Read more

JP CrossFit – WOD Metcon (5 Rounds for calories) 5 rounds 4:00 on/3:00 off 400m run 20 pushups AMRAP cal rowRead more

JP CrossFit – WOD Metcon (5 Rounds for calories) 5 rounds 4:00 on/3:00off 400m run 20 pushups AMRAP cal row Scale run to take 2:00. Scale push ups so that you have a minimum of 1:00 on the rower. Aim for consistency across rounds.Read more

JP CrossFit – WOD Metcon (3 Rounds for reps) With a 5 min clock: Cash in: 100 double unders with time remaining AMRAP: 12 pull ups 12 weighted squats — 3min rest — With a 5 min clock: Cash in: 100 double unders with time remaining AMRAP: 9 pull ups 9 dumbbell thrusters — 3 min rest — With a 5 min clock: Cash In: 100 double unders with time remaining AMRAP: 6 pull ups 6 dumbbell clusters *Rx: 50/35 Rx+: 60/40Read more