JP CrossFit – WOD Weightlifting Metcon (Weight) 12 minutes to complete the following complex 5-6 times: 3 push press 3 push jerksKeep the weight moderate and save some juice for the workout! Metcon Metcon (Time) For time: 50-30-10 Shoulder to overhead* Burpees *Rx = 45/35 Rx+ = 75/5516 minute time cap!Read more

JP CrossFit – Olympic Weightlifting Weightlifting Hang Snatch (6×2) 75% of your max snatch Front Squat (6×1) EMOM 6 at 85-88% of your max front squat Afterbash Deficit Deadlift (3×8) Deadlifts on a 3″ platform.55-60% of your 1RM deadlift. Stand on a plate to create a deficit and keep your back flat!Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Reps) AMRAP 5: 3-6-9-12-15 etc Dumbbell snatches* Wall balls* *Rx = 50/35, 20/143 – 6 reps 6 – 18 reps 9 – 36 12 – 60 15 – 90 18 – 126 Weightlifting Back Squat (Find a heavy 5×1!)Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 3 strict handstand push ups 9 tall box jumps* 9 v-ups 9 Russian swings* 25 double unders *Rx = 30″/24″, 24kg/16kg Rx+ = 32kg/24kgRead more

JP CrossFit – WOD Metcon Metcon (Time) For time: 800m run 3 rounds: 15 deadlifts* 6 bar muscle ups 800m run *Rx = 185/125 Rx+ = 225/155No time cap, but scale so that the runs take 3:30-5:00 tops, and the work indoors takes 5:00-7:00. Ideally this will take 13-18 minutes.Read more