JP CrossFit – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Death By:

2, 4, 6, 8, 10 etc til failure

Box jumps*

Dumbbell hang clean and jerks*

*Rx = 24″/20″, 50/35
Score is rounds plus reps, with each minute being a round. Even if you don’t think you’ll finish the work within the minute, still go for as many reps as you can! Can any of you finish the round of 14?

Weightlifting

Metcon (Weight)

12 minutes to find a heavy clean and jerk, then:

EMOM 9:

1 clean and jerk
This is different than our usual weightlifting EMOMs. The weight should be challenging from the beginning, and stay the same for all 9 rounds. Aim for 75-95% of your 1RM if you have one. You can’t add weight midway, so choose wisely!

Hit Rx if you keep the same weight the whole time.

If you’re relatively new to the gym, do 2-3 light reps per round, adding weight if appropriate. Score is heaviest weight for any single rep.