JP CrossFit – WOD Metcon Metcon (Time) For time: 1000m row into 2 rounds: 15 dumbbell squat cleans* 12 push ups 9 burpee box jump overs 6 wall walks *Rx:50/35Read more

JP CrossFit – Olympic Weightlifting Weightlifting Power Snatch (8×1 EMOM, 75-80% of your power snatch) Weightlifting Clean complex (5×2 at 70-80% of your C&J) Clean + Front Squat + Split Jerk Weightlifting Enderton Front Squat Complex (5×1 at 90% of your 1RM from Week 3) 1 FS, 3 sec pause at bottom 1 FS, double bounce 1 FSThis is optional after-class strength work. If you weren’t here on Week 3, take 15 min to find a 1RM for the complex, instead.Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m run 10 chest to bar pull ups 14 deadlifts* *Rx:185/125Read more

JP CrossFit – WOD Weightlifting Thruster (1×2) From the rack Metcon (Time) For time: 50 empty barbell thrusters* –every time you break, 4 cyuute reverse burpees– 3 minute time cap! *Rx: 45/35 Rx+:75/55Read more

JP CrossFit – WOD Metcon (Time) Part A AMRAP 6 12 Hang power clean * 10 burpees 45 dubs –rest 3 min– Part B: Score from Part A for time: *Rx: 115/80 **Rx+ 155/105Shoot for 2-3 roundsRead more