JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 Deadlift* 9 v-ups 6 devils press* 3 ring muscle ups *Rx: 135/95, 50/35 **Rx+:185/125Read more

JP CrossFit – Olympic Weightlifting Never heard of it? I got you, fam: https://www.catalystathletics.com/exercise/408/Press-In-Split/ Warm-up Press-in-Split in sets of 5, no heavier than 50% of your jerk. Focus on having a super-stable split position, internal rotation in the shoulders, pinching your traps together, etc. Weightlifting Clean complex (4×1) Clean + Jerk + Front Squat + Jerk First working set is at 80% of your CJ, go up to 85% if it feels good. Afterbash Overhead Squat (5×1) Technique Track: start at 85% and work up to 90% of your overhead squat. If your OHS pr is very old, you can go for a 1RM, but the focus today is on technique/positioning – don’t sacrifice good form for pcup points. Romanian Deadlift (4×5) Strength Track: First working set at 100% of your clean, then work up to 115%Read more

JP CrossFit – WOD Max Plank Hold reps= total seconds in plank Metcon (AMRAP – Rounds and Reps) AMRAP 18 :30sec L Static kb hold* :30 sec R Static Kb Hold* 12 dumbbell dead lifts* 9 DB Hang power cleans* 6 DB shoulder to over heads* 3 wall walks *Rx 24kg/16kg, 50/35 **Rx+ 32kg/24kg, 70/50Read more

JP CrossFit – WOD Back Squat (1×1) Recommended warm-up Back squat 10-8-5-3-1-1-1-1-1 Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Partner Karen (Time) With a partner, for time: 150 wall balls Rx = 20/14, 10’/9′Read more

JP CrossFit – WOD Weighted Pull-ups (1×1) Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 dumbbell clean and jerks* 10 toes to bar 10 burpee over dumbbells* 10 pull ups *Rx: 50/35 **Rx+: 70/50, chest to bar pull upsRead more