JP CrossFit – WOD

Gym WOD

Metcon (No Measure)

Every 90 seconds, 6 rounds:

2 snatch high pulls

1 power snatch

Power Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

24 lateral hops

16 sit ups

8 overhead lunges*

*Rx = 95/65

At Home/Zoom

Warm-up (No Measure)

General Mobility

Pec stretch

Shoulder wall stretch

Wrist Stretch

Around the world

Pass through

Staff Stretch

External Rotation

Behind the Back Archer

General Warm Up:

2 rounds of

10 Plank to down dog transitions

10 Hip bridges

10 Shoulder openers

2 rounds of

4 Deadlift

4 Hang power cleans

4 Front Squats

4 Push Presses

4 Clusters

Metcon (AMRAP – Reps)

3 rounds

AMRAP 1:

1 wall walk

10 shoulder taps

— 1 min rest —

Metcon (Time)

For time:

21-15-9

Clusters*

Dips

*Rx = 95/65
Compare to 6/30/20

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