JP CrossFit – WOD Metcon Metcon (No Measure) Three Rounds 3 Burpees 6 Straight Legged Box Jumps 9 Russian Kettlebell Swings Rx: 18/12″, 24/16kg Rx+: 24/20″ 32/24kg Weightlifting Metcon (Weight) Build to a heavy complex of: Clean Deadlift Power Clean Hang Squat CleanRead more

JP CrossFit – WOD Metcon Barbie (Time) 5 Rounds for Time 10 Pull-ups 15 Push-ups 20 Sit-ups 25 Squats *90 second forced rest between rounds*Go hot, stay hot. Record total time at the end of Round 5 20 minute cap; keep your rounds under 2:30 each!Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 25 Double Unders 20 Lunges 15 Hang Clean to Over Head 10 Bar Over Burpees Rx: 75/55 lbs Rx+: 50 Dubs, 95/65 lbsRead more

JP CrossFit – WOD Metcon 1000m run (Time) for timeTake a right out the front door, run once around the block. Finish line is at the front door! Strength Back Squat (Find a Heavy 3)Read more

JP CrossFit – Olympic Weightlifting Weightlifting Split Jerk (3RM) From a rack. Pick a target weight and adjust your target as you warm up based on feel. No more than three heavy sets. Power Clean (heavy 3) Find a heavy 3. I.e. move on to the next exercise as soon as you miss or your technique starts to degrade. Push Press (heavy 5) find a heavy 5 Afterbash Shoulder Press (5×6) Strict press from the split position.Read more