JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12: 10 front squats* 12 v-ups 15ft handstand walk *Rx: 95/65 Rx+: 135/95Handstand walks counted in 5ft increments. Sub 3 wall walks for handstand walk.Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP 800m run 16 Goblet Squats 16 Pushups 16 DB or KB Snatches 16 Burpees Rx: 35/25 Rx+: 50/35Read more

JP CrossFit – Olympic Weightlifting to be completed during open gym Weightlifting Push Jerk (3×3) at 80% of your power jerk Shoulder Press (3×5) at 75% of your strict press Snatch complex (4x(5+1), 75%) Snatch Press + Overhead Squat, i.e. five behind-the-neck, snatch-grip presses followed by an overhead squatRead more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP 800m run 16 Goblet Squats 16 Pushups 16 DB or KB Snatches 16 Burpees Rx: 35/25 Rx+: 50/35Read more

JP CrossFit – WOD Weightlifting Hang Squat Clean (Find a heavy double) Metcon Metcon (2 Rounds for weight) 15 Minute EMOM 3 Hang Squat Cleans 2 Weighted PullupsScale weight as needed; aim for one weight across all sets. Prioritize increasing the Weighted Pullup if your Hang Squat Clean is at or above 135/95Read more