JP CrossFit – WOD Power Snatch (Heavy single power snatch ) Metcon (AMRAP – Rounds and Reps) Death by: 20 double unders 1-2-3-4-5-6…etc power snatches Rx: 60-70% heavy single or 115/85 (whichever of the two is heavier and more appropriate) 10min cap!Every min starts off with 20 dubs, then in the remaining minute you complete the power snatch. Add one snatch each minute i.e. min 2 is 20 dubs + 2 power snatches, min 3 is 20 dubs + 3 power snatches.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24, in teams of 3 Partner A: 200m run or 300m row Partner B: One of the following holds for :30seconds plank hold side plank hold wall squat hold hollow hold handstand hold overhead plate hold Partner C: AMRAP 10 db snatches 8 push ups 6 db russian twists 4 single db devils press Rx+: 14/12 cal bikePartner B must accumulate :30 seconds of a hold during their rest minute. Score is rounds and reps of AMRAP. Partner B picks up where partner C left off. New folks should consider resting instead of doing a hold. Scale row or run to take no longer than 1:30.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24, in teams of 3 Partner A: 200m run or 300m row Partner B: One of the following holds for :30 seconds plank hold side plank hold wall squat hold hollow hold handstand hold overhead plate hold Partner C: AMRAP 10 db snatches 8 push ups 6 db russian twists 4 single db devils press Rx+: 14/12 cal bikePartner B must accumulate :30 seconds of a hold during their rest minute. Score is rounds and reps of AMRAP. Partner B picks up where partner C left off. New folks should consider resting instead of doing a hold. Scale row or run to take no longer than 1:30.Read more

JP CrossFit – WOD Metcon (Time) 5 Rounds for time: 10 toes to bar 15 deadlifts 20 box step ups 14min cap! Rx: 155/105 Rx+: 185/135Prioritize hard toes to bar scale over increasing in barbell weight today. Toes to bar and deadlifts in 3 sets or less.Read more

JP CrossFit – Olympic Weightlifting Split Jerk (3×3 @72-82%) from a rack Push Press (3×5 @67-77%) focus on vertical dip Front Squat (3×5 @67-77%) keep 2-3 reps in reserveRead more