JP CrossFit – WOD Metcon Seven Minutes in Heaven (Time) Accumulate 7 minutes of a plank hold. Every 5 minutes, including 0:00: 16 kettlebell swings* 16 kettlebell squat cleans* 16 sit ups Plank hold* *Rx = 16kg/12kg Rx+ = 24kg/16kg, bar hang 25 minute time cap!Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 With a partner, I-go-you-go per round 10 db snatches 5 burpees over dumbbell –At the 0, 4, 8, 12, 16 min mark, 200m partner run–Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 With a partner, I-go-you-go per round 10 db snatches 5 burpees over dumbbell –At the 0, 4, 8, 12, 16 min mark, 200m partner run–Read More
JP CrossFit – Olympic Weightlifting Clean (15×1, then HS) Emom 15: Min 1-5: 75% Min 6-10: 80% Min 11-15: 85% then find a heavy single w/no clock Clean Pull (3×3) 90% of your clean PR Clean Grip Deadlift (3x(3+1)) 3 Segment Clean Deadlift + 1 Clean Deadlift @85% Back Squat (3×3) 68%, Pause in the...Read More
JP CrossFit – WOD Metcon (5 Rounds for reps) 5 rounds of :20 sec on/:40 sec off L-sit hold Rx+: On parallettes (big or small)Accumulate as many seconds in the hold that you can each round. Score is the number of seconds you hold each round. Metcon (AMRAP – Rounds and Reps) With a 12...Read More
JP CrossFit – WOD Announcements Sign up for Ayla’s restorative yoga practice, self foot massage, chair massage, and an herbal foot soak on Sunday, April 16th from 3:00pm-5:00pmhttps://docs.google.com/spreadsheets/d/1KP-Cl78Mb7_7zvSFzPOuNIy9zhe0zcBB2rYYeIpjDS8/edit#gid=0 Musclebob Buffpants Vol 2 (AMRAP – Reps) Every :30sec for 20 min 1 squat snatch * *Rx: 95/65 Rx+: 135/95 Score is how many reps you’re able...Read More
JP CrossFit – Community Metcon (No Measure) 5 complexes of: 1 pause clean @ low hang 1 power cleanBuild in weight across sets. Pause for two 2sec at the low hang. This is meant to help you dial in position and for coach to be able to help provide you with some solid feedback. Metcon...Read More
