JP CrossFit – WOD Metcon (AMRAP – Reps) 5 Rounds (3 minutes on/1 minute off): With a 3 minute clock: 50 Double Unders 25 Russian Kettlebell Swings AMRAP Ring Dips* — Rest 1 minute between rounds– Rx+: Ring Muscle UpsRead more

JP CrossFit – WOD Metcon (AMRAP – Reps) 5 Rounds (3 minutes on/1 minute off): With a 3 minute clock: 50 Double Unders 25 Russian Kettlebell Swings* AMRAP Ring Dips — Rest 1 minute between rounds– *Rx: 32/24/16 Rx+: Ring Muscle UpsRead more

JP CrossFit – WOD Choices! You will only be doing the 1 Rep Max Back Squat if you didn’t do it on Monday. If you did the Back Squat on Monday, you will be doing the 5K Row or 3 mile run either solo or with a partner. You will not be doing both the back squat and cardio, and if you are doing the cardio, you will only be doing the row or the run, not both. If you do the run or the row, you will also be doing the ring rows. Back Squat Testing 1 Rep Max Back Squat! (No Measure) 1×5 @ 60% 1×3 @ 70% 1×2 @ 80% 1×2 @ 90% 1×1 @ 95% 1×1 @ 103% Feel free to take a few increments more if you feel the jumps are big. However, do skip your current 1 rep max since the goal is to...Read more

JP CrossFit – WOD Testing 1 Rep Max Back Squat! (No Measure) 1×5 @ 60% 1×3 @ 70% 1×2 @ 80% 1×2 @ 90% 1×1 @ 95% 1×1 @ 103% Feel free to take a few increments more if you feel the jumps are big. However, do skip your current 1 rep max since the goal is to test and see if you are stronger. Back Squat (Find a 1 Rep Max Back Squat)Read more

JP CrossFit – Olympic Weightlifting Behind The Neck Jerk (2-2-2-2) this is meant to teach you fast feet without worrying about getting the bar into the right position (since it already is in the right position). Split jerk. Metcon (Weight) E90 sec for 8 rounds 1 clean & JerkBuild in weight as you go along Clean and Jerk for reference and recording if you like Accessories Overhead Squat (5x 3 @ 80-95%) Refer to 3/24 for previous weight. goal is to use the same amount of weight but for one more set.Read more