JP CrossFit – WOD Metcon (No Measure) 3 rounds 8 Air Squats 10 Supermans (1s hold at top) 12 Deadlifts (95/65) Deadlift (Find a working weight for the EMOM) Double Deadlift EMOM (Weight) 10 min EMOM: Complete two deadlifts every minute on the minute. Score is total weight moved.eg: If you keep 200lb on the bar for the entire emom, that’s 20 lifts- 20×200=4000 lbsRead more

JP CrossFit – WOD Power Snatch (Find a heavy single) Metcon (Time) 21-15-9 Power Snatch Bar Over Burpees Rx: 95/65 9 Minute cap Scale burpees to 18-12-6 as neededRead more

JP CrossFit – WOD Shoulder Press (Find a heavy 3) Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP 10 Pullups 20′ sprint 20′ plate carry 20′ sprint 15 Wall Balls 20′ sprint 20′ plate carry 20′ sprint Rx: 45/35lb plate Rx+ Chest to Bar Pullups and Sandbag Carry (record weight of the bag in notes)Set up your weight at your wall ball station before starting pullups Do your best to genuinely sprint when crossing the room without a plate.Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21: 4-8-12-16-20 etc Dumbbell clean and jerks Sit ups Box jumps — 250m row/200m run/9 cal bike after each round —Read more

JP CrossFit – Olympic Weightlifting Weightlifting welcome to our mid-cycle deload week 🙂 Snatch complex (3x(1+1), 75-80%) Pause snatch (below knee) + Snatch, 75-80% of your snatch Clean complex (3x(2+1), 75-80%) 2 cleans from blocks (below knee) + 1 jerk, 75-80% of your clean and jerk Paused Front Squat (4×2, 70-75%) 3 sec pause in the bottom – no bounce! Accessories 3×8 Supersets: Ring Dips Single Leg Romanian DeadliftRead more