JP CrossFit – WOD Gymnastics Metcon (No Measure) German Hang 10×1 for Quality Metcon (Time) 15 minutes Knees to ElbowsRead more

JP CrossFit – Olympic Weightlifting Warm up drill this week is ATHLETE’S CHOICE – pick the drill you need most. Weightlifting Snatch (1RM) first half of a Sn + OHS complex Overhead Squat (1RM) second half of a Sn + OHS complex Clean and Jerk (2+1 or 1+2) Find a max with either 2 cleans + 1 jerk or 1 clean + 2 jerks Front Squat (5RM) Pick a target and adjust it based on how your warm-ups feel. I don’t want you doing three sets of 5 while trying to figure out a max. Afterbash Supersets! Dumbbell Row (3×8) Dips (3×8) Strict ring dips, use assistance if necessary.Read more

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