JP CrossFit – WOD

Gym WOD

Overhead Squat (Find a moderate 3)

Metcon (Time)

For time:

9-15-21

Overhead squats*

21-15-9

Box jumps

Rx: 95/65, 24″/21″

Rx+: 135/95

7min cap

At Home/Zoom

Warm-up (No Measure)

Warm-up

General Mobility:

With PVC

Pass throughs,

Around the world

Staff

External rotation

Archer

Leg swings

Good mornings

Sotts press

Overhead squats

General Warm up

20 Side Lunges

20 Stagger stanced deadlifts

20 Back step lunges

8 Snatch High Pulls

10 Lat Pullovers

8 Snatches

8 Situps

Metcon (No Measure)

Seated Press!

3×6 per side

Try to scale this appropriately. If you have light weights for you, up the reps per set. The last few reps of a set should be challenging. If you have heavy weights, do the presses standing, use two hands on a single dumbbell, or lower the reps if you need to.

Metcon (4 Rounds for reps)

AMRAP 3:

16 lat pull overs

16 step ups

16 db snatches

AMRAP sit ups

— Rest 1 min —

AMRAP 3:

16 step ups

16 snatches

16 sit ups

AMRAP lat pull overs

— Rest 1 min —

AMRAP 3:

16 snatches

16 sit ups

16 lat pull overs

AMRAP step ups

— Rest 1 min —

AMRAP 3:

16 sit ups

16 lat pull overs

16 step ups

AMRAP snatches

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