JP CrossFit – Community Metcon Metcon (Time) For time: 900m run 40 air squats 40 twists 40 dumbbell cleans 600m run 30 air squats 30 twists 30 dumbbell cleans 300m run 20 air squats 20 twists 20 dumbbell cleans 26 minute cap!Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 5 overhead squats* 5 chest to bar pull ups 35 double unders *Rx = 75/55 Rx+ = 115/85Read more

JP CrossFit – Olympic Weightlifting Weightlifting Snatch complex (5x(1+3)) 1 Power Snatch + 3 Overhead Squats, five sets at 70-75% Push Press (3×3) 70-75%. If your push press 1RM is old and this feels light, you can go heavier. Keep the emphasis on the leg drive, though – this shouldn’t be a shoulder grind. Front Squat (3×4) 74-79% of your front squat Accessories 5×10 Box Jump w/straight legged landing 3×10 supersets: Barbell Rows Rear Delt FliesRead more

JP CrossFit – WOD Weightlifting Back Squat (Find a heavy 3!) Metcon Metcon (Time) For time: 18/15 calorie bike 15 x 25′ shuttle runsNo time cap, no need to scale. Just go!Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) With a partner: AMRAP 24: 200m row 10 dumbbell snatches* 1 rope climb *Rx = 50/35 Rx+ = 60/40Partners alternate full rounds. Aim for 7-8 rounds each. Score is total combined rounds (probably 12-16 or so).Read more