JP CrossFit – WOD Weightlifting Metcon (No Measure) E2MOM 10: 3 front squats Front Squat (From the EMOM) Metcon Red Rover (Time) 15 rounds: 4 toes to bar 6 wall balls* *Rx = 20/14Wall balls must be performed against the grey wall for Rx!Read more

JP CrossFit – Olympic Weightlifting Come over to my house Sunday afternoon, 2pm-4pm, to watch the olympics! Weightlifting Hang Clean (6×2) Low hang cleans – bar below the knee, plates just a few inches above the floor. Start at 75% of your clean and work up to 85%. Weightlifting Split Jerk (6×2) start at 75% of your jerk and work up to 85% Weightlifting Back Squat (8-6-4-2-AMRAP) 5 sets: 1) 8 reps @65% 2) 6 reps @75% 3) 4 reps @85% 4) 2 reps @90% 5) Max reps @85% This is optional after-class strength work.Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 12 kettlebell swings* 25′ weighted walking lunge* 9 up downs 25′ weighted walking lunge* *Rx = 24kg/ 16kg Weightlifting Deadlift (Find a heavy 3×2!)Read more

JP CrossFit – WOD Metcon (4 Rounds for reps) 4 rounds: With a 3:00 clock: 20 medball sit ups* 200m run AMRAP ring muscle ups — rest 1 minute — *Rx = 20/14Read more

JP CrossFit – WOD Weightlifting Overhead Squat (Find a heavy double!) Metcon Flight Simulator (Time) For time: 10-20-30-40-50-40-30-20-10 Double unders Sets must be performed unbroken. They may be combined. 8 minute time cap! Fight Stimulator (AMRAP – Reps) AMRAP 8: Unbroken sets of 5 double unders Rx+ = sets of 10 Scale to unbroken sets of 50 max height single unders.Read more