JP CrossFit – WOD Weightlifting Back Rack Lunge (Find a heavy 3×4!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 5 deadlifts* 9 burpees 5 deadlifts 35 double unders *Rx = 185/125 Rx+ = 225/155Read more

JP CrossFit – WOD Metcon Metcon (6 Rounds for reps) EMOM 12: 1 – 2 ring muscle ups* AMRAP dumbbell snatches* 2 – rest 3 – 2 ring muscle ups AMRAP wall balls* 4 – rest *Rx = 50/35, 20/14 Rx+ = 3 muscle upsRead more

JP CrossFit – WOD Metcon Metcon (Time) 12 rounds: 3 deadlifts 2 hang power cleans 1 hang squat clean Rx = 115/85 Rx+ = 155/105 6 minute cap!Weight should be moderately heavy. Two to three rounds a minute. Weightlifting Squat Clean (Find a heavy single!)Read more

JP CrossFit – WOD Weightlifting Shoulder Press (Find a heavy 3!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 22: 10-20-30-40-50 etc Step ups* Sit ups Push ups *Rx = 24″/20″Consider this as part of your Murph prep for the week. Scale so you have a shot at finishing the round of 50!Read more

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (3×3) 80% of your snatch. (No, this is not a power snatch.) Snatch Pull (3×5) standing on a 2-3″ plate Back Squat (3×8) 75% of your back squat. I’m just gonna apologize in advance. Afterbash Optional accessory work: Jump Squats! Three sets of five reps at 20% of your max back squat.Read more