JP CrossFit – Olympic Weightlifting Weightlifting Snatch (Slow Pull) Half speed from the ground to mid thigh 6×2 at 65-75%, then 2×1 at 80% Weightlifting Hang Power Clean (6×1) Push Jerk (6×1) Low Hang Power Clean + Power Jerk Start at 70% of your power clean and work up to 80% Weightlifting Back Squat (6×6) 70-75% of your max back squat 6 strict pull-ups (or ring rows) after each set this is optional after-class strength workRead more

JP CrossFit – WOD Metcon Metcon (Time) For time: 10-20-30 Dumbbell squats* After each set: 16 dumbbell hang clean and jerks 24 lateral hops *Rx = 50/35 Rx+ = 70/508 min time cap! Weightlifting Clean (Find a heavy single!)Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21: 400m run 24 sit ups 16 box jump overs* 1 rope climb *Rx = 24/20Read more

JP CrossFit – WOD Weightlifting Metcon (Weight) Every 90 seconds, 6 rounds 1 hang power snatch 1 overhead squat 1 snatch balance 1 squat snatch Metcon Metcon (Time) For time: 21-15-9 Overhead squats* Toes to bar *Rx = 95/65 7 minute time cap!Read more

JP CrossFit – WOD Weightlifting Shoulder Press (Find a heavy 3×5!) Metcon Metcon (4 Rounds for reps) With a running clock: 0:00 – 2:00: Double unders (Rx=30, Rx+ = 60) AMRAP wall balls* — rest 2 minutes — 4:00 – 6:00: Double unders (40/80) AMRAP wall balls* — rest 2 minutes — 8:00 – 10:00: Double unders (50/100) AMRAP wall balls* — rest 2 minutes — 12:00 – 14:00: Double unders (60/120) AMRAP wall balls* *Rx = 20/14 The first round should be roughly 30-40 seconds of dubs, last round should be roughly 1:10-1:30. For singles, do the Rx+ amount.Read more