JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 5: 6 box jumps 8 dumbbell deadlifts* 10 dumbbell hang snatches* *Rx: 50/35 Snatch (Find a heavy single)Read more

JP CrossFit – WOD Metcon (Time) For time 2 rounds of 9-6-3 front squats* pull ups –3 min rest then– 1 round of 12-9-6 squat clean* chest to bar Rx:95/65 Rx+ 135/95 20 min time cap!Read more

JP CrossFit – Community Metcon (Time) In teams of 2, I-go-you-go 2 rounds of 1000m row 100 Heavy wall balls 30/20* 40 single dumbbell devils press * *Rx: 30/20, 50/35 30 min time cap!!Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) With an 18min clock Cash in: 1500m run (5 laps) with time remaining AMRAP 6 burpees 8 shoulder to over head 10 air squats 12 deadlifts *Rx+: weighted vest runAdjust run to take no more than 10 minRead more

JP CrossFit – Olympic Weightlifting Positioning > Movement > Speed > Loads Weightlifting Snatch (8×1) No foot snatches – heels can come up but toes must stay on the ground. Foot position in the set up and the catch will be identical. Start at 55% and work up to 65% Weightlifting This is a complex: Power Clean + Power Jerk. Start at 60% and work up to 70%. Power Clean (6×2) Push Jerk (6×2) Weightlifting This is optional after-class strength work. Paused Front Squat (5×3) 3 second pause in the bottom – stay upright! All sets at 65% of your 1RM front squat.Read more