JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 Player 1: 300m run Player 2: AMRAP 10 goblet squats 10 weighted lunges 10 power cleans Player 3: Rest Rx+: weighted vest 20/14 Unweighted version 10 squat jumps 10 jump lunges 10 push upsRead more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) With a 10 min clock 2-4-6-8-10… Snatches* 1-2-3-4-5… Bar muscle up *Rx:95/65 **RX+: 135/ 95Read more

JP CrossFit – Olympic Weightlifting All aboard the train to Gainztown! We’ll be focusing on strength building for this 7-week cycle – we might as well put those holiday calories to use and get freakishly strong along the way! https://docs.google.com/document/d/1lNqkkDWqfzBFOOnmfNGn5U0Q9RMAikUW7youtvy-2TE/edit?usp=sharing Weightlifting Clean and Jerk (16×1) All reps at 75% of your max clean and jerk. Front Squat (5RM) 12 minutes to find a 5RM. Take a few warm-up sets, starting a little heavier than the C&J’s you just did, and aim to make your 5RM attempt(s) toward the end of the 12 minutes. Front Squat (1×8) one set at 85% of your 5RM Afterbash This is optional after-class strength work. Push Press (8RM) Focus on a vertical dip and drive – no dropping the chest and shifting onto the toes at the bottom of the dip!Read more

JP CrossFit – WOD Metcon (Time) For time: 30 hang power cleans 30 bar over burpees 30 front squats 30 bar over burpees 30 hang squat cleans 15 min cap!!! *Rx: 95/65 Rx+: 115/80Read more

JP CrossFit – WOD Metcon (Time) 20 rounds: 5 wall balls* 3 pull ups 1 deadlift* *Rx: 20/14, 225/155 **Rx+: 315/205 17 min cap!!Read more