JP CrossFit – WOD Weightlifting Metcon (No Measure) EMOM 8: 2 push presses Push Press (For your heaviest successful push press double.) Metcon Metcon (Time) For time: :40 on, :20 off 32 dumbbell snatches* 32 up downs 32 dumbbell thrusters* *Rx = 50/357 min time cap!Read more

JP CrossFit – Olympic Weightlifting Backing off the percentages a bit this week to give your bodies a rest and focus on techique, i.e. deloading! Weightlifting Hang Power Clean (5×3 at 60-65%) Weightlifting Split Jerk (5×1 at 60-65%) 2 sec pause in the dip, 2 sec pause in the catch Weightlifting Back Squat (4×4, 50-60%) With a 5 sec negative. Start at 50% and work up to 60% if it feels comfortable.Read more

JP CrossFit – WOD Metcon Metcon (Time) For time: 25 burpees 25 deadlifts* 25 toes to bar 150 double unders 25 toes to bar 25 deadlifts* 25 burpees *Rx = 185/125 Rx+ = 225/15518 minute time cap!Read more

JP CrossFit – WOD Weightlifting Front Squat (Find a heavy 3×2!) Metcon Metcon (Time) For time: 12 Days-style 5 goblet squats* 10 transverse wall balls* 15 Russian kettlebell swings* 20 weighted lunges* 25 v-ups *Rx = 16kg/12kg, 20/14 Rx+ = 24kg/16kg, 30/207 minute time cap!Read more

JP CrossFit – WOD Weightlifting Squat Snatch (Find a heavy single!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 6: 1-2-3-4-5… etc Push ups Every each set: 5 box jumps* *Rx = 24″/20″Score is rounds + reps. So if you finish 6 push ups in the round of 8, your score is 7 +6. If you finish 2 box jumps in the round of 8, your score is 7 + 10.Read more