JP CrossFit – WOD Back Rack Split Squats (5×3/leg ) You will complete 3 reps on one leg, switch legs, complete 3 reps on the other leg and then re-rack. Keep the same weight across sets. Go lighter than you think–this will light you up! Metcon (No Measure) 10 rounds of :10on/:20 off L-sit hold...Read More
JP CrossFit – WOD Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb15min cap! Amanda Lite (Time) 9-7-5 hard pull up squat snatch @ 75-85% 1rm squat snatch 15min cap!Pull ups should be done at most as tripplees, ideally doubles and singles. Barbell weight should be done as singlesRead More
JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 28 with a partner, I-go-you-go 1000m row 10 rounds of 3 sandbag over the shoulder cleans 40ft sandbag shoulder walk Rx+: Assault/Echo bike, 60 calsPartners alternate rounds. You must clean the bag from the floor to your shoulder for your walk. 100m-1 rep. 1...Read More
JP CrossFit – WOD Split Jerk (Heavy 1×1 or moderate 1×2 . ) Based on how you’re feeling today, go for a heavy single or for moderate doubles. Metcon (4 Rounds for reps) EMOM 8 Min 1: 30 double unders Min 2: AMRAP strict Handstand push ups Rx+: 60 dubsRead More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24: alternating full rounds with a partner: 4 DB snatches* 4 DB STOH 4 DB thrusters 4 burpee over the DB *every 3 min- 100 m run!* Rx: 50/35 Rx+: 70/50Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24: alternating full rounds with a partner: 4 DB snatches* 4 DB STOH 4 DB thrusters 4 burpee over the DB *every 3 min- 100 m run!* Rx: 50/35 Rx+: 70/50Read More
JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) 4 sets AMRAP 3 10 OHS* 10 burpee pull ups -rest 3 min b/w sets- Rx: 105/75 Rx+: 135/95pick up where you left off going into each set!Read More
JP CrossFit – Olympic Weightlifting Power Snatch (find a heavy 3) focus on getting into the power position from the ground Hang Snatch (find a heavy 3) focus on stability in the receiving position Back Squat (find a heavy 8) a good target is 75-80% of your 1RMRead More
JP CrossFit – WOD Warmup (No Measure) NOT FOR TIME: 1 mile run OR 2 k row OR 2 k ski OR 120 cal assault bike OR 108 cal echo bike OR 120 burpees 10 min HARD cap!This is NOT max effort! This should be a moderate pace that leaves you sweaty and ready to...Read More
