JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30: 50 lateral hops 3 rounds: 20 step ups* 20 sit ups 50 lateral hops 3 rounds: 20 push ups 20 shoulder taps 50 lateral hops 3 rounds: 20 air squats 20 dumbbell snatches* *Rx = 24″/20″, 50/35Read more

JP CrossFit – WOD Gymnastics Weighted Pull-ups (3-3-2-2-1-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 11: 9 thrusters* 6 bar over burpees — rest 1 minute — *Rx = 95/65 Rx+ = 135/95Read more

JP CrossFit – Community Metcon Metcon (3 Rounds for reps) 3 rounds, Fight Gone Bad-style: Ring rows Box jumps* Kettlebell swings* V-ups Dumbbell snatches* — rest 1 min — *Rx = 24″/20″, 20kg/16kg, 50/35Fight Gone Bad is an EMOM. Spend one minute per movement, completing as many reps as you can before moving on. Your score will be the total reps across all five movements per round, so just keep counting up as you go from movement to movement.Read more

JP CrossFit – Community Metcon Metcon (Time) For time: With a partner: 600m run 100 lunges 100 goblet squats 100 Russian twists 100 Russian swings 600m run 22 minute soft cap!Partners run together. Split the rest of the work evenly however you like.Read more

JP CrossFit – Olympic Weightlifting Last heavy day before taper week! Weightlifting Clean and Jerk (1RM) Three attempts to find a 1RM. Muscle Snatch (6×2) Slow pull – from ground to mid-thigh should be at half speed. Focus on close bar path, high elbows, tight overhead. Don’t go heavier than 65% of your max snatch, no matter how much you want to. Afterbash This is optional after-class strength work. Push Press (1RM) Let’s squeeze in one last PR before the meet!Read more