JP CrossFit – WOD Stimulus lift, sprint Metcon (No Measure) Front Squat 10 @ 60% or light 8 @ 70% or moderate 6 @ 75% or moderate 4 @ 80% or heavy AMRAP @ 85% or heavy Front Squat Metcon (Time) For Time: 100 Double Unders 50 Russian Kettlebell Swings* 100 Double Unders 7 min...Read More
JP CrossFit – WOD Stimulus Threshold Metcon (AMRAP – Reps) 4 rounds of 3:00on/3:00off 500/400m row AMRAP Clean and Jerks* *Round 1: @ 95/75/65/55 or light *Round 2: @ 135/105/95/75 or moderate *Round 3: @ 155/125/105/95 or heavy *Round 4 @ 185/155/125/105 or very heavyWeights go up each round. Round 1: sets of 5+, aim...Read More
JP CrossFit – WOD Stimulus Threshold Metcon (AMRAP – Reps) 4 Rounds of 3:00on/3:00off 500/400m Row AMRAP Clean and Jerks* *Round 1: @ 95/75/65/55 or light *Round 2: @ 135/105/95/75 or moderate *Round 3: @ 155/125/105/95 or heavy *Round 4 @ 185/155/125/105 or very heavyWeights go up each round. Round 1: sets of 5+, aim...Read More
JP CrossFit – WOD STIMULUS Pacer–this is absolutely a long run in disguise 🙂 Metcon (AMRAP – Rounds and Reps) AMRAP 27 400m run 14 push ups 400m run 12 ring rows 400m run 10 strict pull upsExpecting 2-3 rounds here.Read More
JP CrossFit – WOD STIMULUS Pacer–this is absolutely a long run in disguise 🙂 Metcon (AMRAP – Rounds and Reps) AMRAP 27: 400m Run 14 Push-Ups 400m Run 12 Ring Rows 400m Run 10 Strict Pull-UpsExpecting 2-3 rounds here.Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30: In teams of 4: Player 1: 400m Row Player 2: Heavy Object Hold* Player 3: AMRAP 6 Dumbbell Deadlifts 6 Dumbbell Hang Cleans 6 Dumbbell Shoulder to Overhead 6 Dumbbell Snatches Player 4: Rest *Plate, DBall, SandbagPlayer 1 completing the row dictates the...Read More
JP CrossFit – WOD Metcon (No Measure) Weekly Preview: Monday: Movement patterns: monostructural, overhead pull, horizontal push, horizontal pull Volume: moderate to high load: light Tuesday: Movement patterns: hinge, overhead press Volume: low load: heavy Wednesday: Movement patterns: squat, monostructural Volume: low load: heavy Thursday: Movement patterns: overhead press Volume: low load:low and heavy Friday:...Read More
JP CrossFit – Olympic Weightlifting Snatch Balance (3×1 snatch balance) find a challenging weight and hit that 3 sepearte times Metcon (Weight) EMOM 10 1 snatchbecause it’s weightlifting this is default squat snatchRead More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30: In teams of 4: Player 1: 400m Row Player 2: Heavy Object Hold* Player 3: AMRAP 6 Dumbbell Deadlifts (or lunges) 6 Dumbbell Hang Cleans 6 Dumbbell Shoulder to Overhead 6 Dumbbell Snatches (or squats) Player 4: Rest *Plate, DBall, SandbagPlayer 1 completing...Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30: In teams of 4: Player 1: 400m Row Player 2: Heavy Object Hold* Player 3: AMRAP 6 Dumbbell Deadlifts 6 Dumbbell Hang Cleans 6 Dumbbell Shoulder to Overhead 6 Dumbbell Snatches Player 4: Rest *Plate, DBall, SandbagPlayer 1 completing the row dictates the...Read More
