JP CrossFit – WOD Stimulus Threshold Metcon (5 Rounds for reps) 5 rounds of 3:00on/1:00off Cardio option* In the time remaining: Max Unbroken Pushups *Cardio options: 500/400m row 400m run 1.0/0.9 k bike (echo bike) 0.7/0.6 mile (assault bike) 500/400m skiergRead More
JP CrossFit – WOD Metcon (No Measure) Back Squat 1×10 @ an empty barbell 1×10 @ 35% or light (all 10 feel good) 1×10 @ 45% light/moderate (all but the last rep feel good) 1×20 @ 55% moderate (it sucks starting at around rep 10) You can breathe and pause between reps but you cannot...Read More
JP CrossFit – WOD Stimulus Lift Metcon (No Measure) Back Squat 1×10 @ an empty barbell 1×10 @ 35% or light (all 10 feel good) 1×10 @ 45% light/moderate (all but the last rep feel good) 1×20 @ 55% moderate (it sucks starting at around rep 10) You can breathe and pause between reps but...Read More
JP CrossFit – WOD Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Dumbbell Snatches* Toes to Bar Between each round: 2 Wall Walks^ *Rx: 60/40/35/25 ^Rx+: 10′ Handstand Walk 15 min cap!Scale Wall Walks to be something that can be completed quickly without resting.Read More
JP CrossFit – WOD Stimulus Threshold Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Dumbbell Snatches* Toes to Bar Between each round: 2 Wall Walks^ *Rx: 60/40/35/25 ^Rx+: 10′ Handstand Walk 15 min cap!Scale Wall Walks to be something that can be completed quickly without resting.Read More
JP CrossFit – Olympic Weightlifting Metcon (Weight) 5×2 Pause Snatch Pause at the knee for 2 seconds on each rep. Build in weight across sets. Squat Snatch is preferred. Metcon (Weight) E90 sec for 8 rounds: 1 Snatch Build across sets if you like Squat Snatch is preferred. Snatch (For Reference) Accessories Front Squat (1×5...Read More
