JP CrossFit – Community Metcon (Time) in teams of two For time: I-go-you-go 100 burpees 200 goblet squats 1500m run (together) 200 weighted lunges 100 push ups *Rx+: weighted vest 20/14Read more

JP CrossFit – WOD Metcon (Weight) EMOM 7 1 hang power clean 1 front squat 1 squat clean Metcon (AMRAP – Reps) AMRAP 10 3 burpee box jump overs 3 front squat* 6 burpee box jump overs 6 front squats 9 burpee box jump overs 9 front squats… *Rx: 95/65 **Rx +: 135/95Continue to add 3 reps per movement after each round.Read more

JP CrossFit – Olympic Weightlifting Sign up for the Weightlifting Meet! https://forms.gle/zeyVZRYykR5Y2eYh9 Weightlifting Clean and Jerk (6×1) 75-80-84-87-90-94% Power Snatch (7×1) Slow Pull: smooth like butter, like a criminal undercover Start at 75% of your max power snatch and work up to 85% Afterbash Alternate sets between the two exercises, 60ish seconds rest after each set. This is optional post-class strength work. Front Squat (4×4) 80-85% of your max front squat Push Press (4×4) 80-85% of your max push pressRead more

JP CrossFit – WOD Metcon (Time) 5 rounds for time: 400m run 15 power snatches* 15-12-9-6-3 handstand push ups *Rx: 75/55 25 min time cap!!!This is meant to be light and fast! You should be able to do most snatches in 1 to 2 sets. Run should average 2-3 mins per round.Read more

JP CrossFit – WOD Metcon (No Measure) Amrap 6 6 med ball squat cleans 8 lateral wall balls 10 up downs Metcon (No Measure) Back squat: Set 1: 10 reps @ moderate or (60%) Set 2: 8 reps @ moderate or (70%) Set 3: 6 reps @ heavy or (75%) Set 4: AMRAP@ heavy or 80% s(hoot for 4+reps)Find something that is heavy for 10 reps and start there. Add weight after each set. As the weight goes up, the reps go down. Percentages are there for reference with folks who have squat data. EVERY WORKING SET SHOULD BE CHALLENGING. Back Squat Input final set AMRAP reps and weightRead more