JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 5 5 box jump 7 russian swings * 1 burpee — add a burpee at the end of each round — *Rx: 24/20, 24kg/16kg Rx+: 32kg/24kg Deadlift (Find a heavy 4×5)Read More
JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18: 200m dumbbell Farmer Carry 20 dumbbell deadlifts* 10 pistols 20 dumbbell hang power cleans* 10 pistols 20 dumbbell hang squat cleans* *Rx: 50/35 Rx+: 70/50Start DB carry at the top of the stairwell. If you get out onto the carry, that’s 1 rep....Read More
JP CrossFit – WOD Metcon (Weight) Find a Heavy Complex: 2 front squats 2 push pressesFrom the rack. Metcon (Time) For time 100 double-unders 21 push presses* 21 front squats* 100 double-unders 15 push presses* 15 front squats* 100 double-unders 9 push presses* 9 front squats* *Rx: 75/55 Rx: 115/75 14 min cap!!Read More
JP CrossFit – Olympic Weightlifting Weightlifting Power Clean (1×3) find a heavy 3 Clean complex (1×3) Hang Clean + Power Jerk Find a heavy 3 for the complex. Hold onto the bar if you can, but if you need to drop and reset your hands, that’s ok. Clean complex (4×5) Segment Clean Pull + Clean...Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 In teams of 2, i-go-you-go 100 dumbbell thrusters 100 situps 100 push ups 100 russian twists 100 weighted step ups –Every 5 min 10 synchro burpees (bonus points for high five at the top)–Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 In teams of 2, i-go-you-go 100 dumbbell thrusters 100 situps 100 push ups 100 russian twists 100 weighted step ups –Every 5 min 10 synchro burpees (bonus points for high five at the top)–Read More
JP CrossFit – WOD Warm-up jk lol. April Fools! Metcon Metcon (4 Rounds for reps) 4:00on/ 2:00 off for 4 rounds Athletes choice 20 situps AMRAP squat cleans* *Rx 115/75 Rx+155/105 Your choices: 500m row 400m run 20 burpeesRead More
JP CrossFit – Olympic Weightlifting Today we do Tall Snatches! These are technically drop snatches, but the video gives good info: https://www.youtube.com/shorts/3U1B24uI68s these are tall snatches: https://youtu.be/dCiugtIWFrU Weightlifting Power Snatch (1×3) find a heavy 3 Hang Snatch (1×3) find a heavy 3 Back Squat (1×8) find a heavy 8 😬😬😬Read More
JP CrossFit – WOD Announcements Transgender Day of Visibility (also called TDOV) was created in 2010 by trans advocate Rachel Crandall in response to the overwhelming majority of media about trans folks being focused on violence. Instead TDOV focuses on celebrating and recognizing the resilience and accomplishments of the transgender community. This is also an...Read More
