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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+: 70/50
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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+: 70/50
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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!
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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 1RM
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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...
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JP CrossFit – WOD Metcon (Time) 3 RFT 800 m run 50 sit ups 30 push-ups Rx+: 30 GHDs 25 min cap!
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JP CrossFit – WOD Squat Clean Thruster (build to a heavy single) Metcon (AMRAP – Rounds and Reps) AMRAP 14 21 box jump overs 15 hang power cleans 9 thrusters Rx: 24″/20″, 95/65 Rx+: 115/85
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JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) with a partner! AMRAP 30 800 m med ball run 80 air squats 60 KB swings 40 wallballs 20 burpees Rx: 20/14, 24kg/16kg
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JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP With a partner complete: 30 Weighted Step Ups 30 Thrusters 30 Russian Twists 30 Dumbbell Clean Share one dumbbell if possible, divide work as needed Rx 50/35
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JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP With a partner complete: 30 Weighted Step Ups 30 Thrusters 30 Russian Twists 30 Dumbbell Clean Share one dumbbell if possible, divide work as needed Rx 50/35
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