JP CrossFit – WOD Metcon Metcon (Time) For time: 200m run 50 wall balls* 50 sit ups^ 5 rope climbs^ 400m run 30 wall balls 30 sit ups 3 rope climbs 800m run 10 wall balls 10 sit ups 1 rope climb *Rx = 20/14 ^Rx+ = medball sit ups, legless no jump 25 minute time capRead more

JP CrossFit – Community Metcon (AMRAP – Rounds) Dumbbell Chief 3:00on/ 1:00 off for 5 rounds 6 dumbbell snatches* 6 push ups 9 air squats *Rx: 50/35Only count entire rounds. Total score is total rounds across all 5 rounds.Read more

JP CrossFit – Olympic Weightlifting Weightlifting Power Snatch (3×3) 72-82% of your power snatch Hang Snatch (3×3) 72-82% of your full snatch Snatch Pull (3×5) 95% of your snatchRead more

JP CrossFit – Community Metcon (AMRAP – Rounds) Dumbbell Chief 3:00on/ 1:00 off for 5 rounds 6 dumbbell snatches* 6 push ups 9 air squats *Rx: 50/35Only count entire rounds. Total score is total rounds across all 5 rounds.Read more

JP CrossFit – WOD High-Hang Snatch (Find a moderate 4×2) Last week we did a “hang” power snatch double. This week we do a “high-hang” power snatch. This will limit how much weight you can lift and that’s okay. Practice on HITTING the right position on your snatches. Should feel snappy. Metcon (Time) “Look Familiar :)” 8-7-6-5-4-3-2-1 Pull up Burpee Power snatch* *Rx: 75/55 Rx+ 95/65 10 min cap!You might remember these exact movements last week, in this exact order, but as a heavy, longish AMRAP. This time around weight should be LIGHT and nearly unbroken and the WOD is for TIME. Jumping pull ups are a great sub today. What a great way to learn stimulus:) Excited for your fitness 🙂Read more