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JP CrossFit – WOD Metcon (No Measure) Back squat   6 reps @ 60-65% or moderate   5 reps @ 65-73% or moderate   3 reps at 75-83% or heavy   2 reps @ 83-87% or heavy   AMRAP reps @87-93% Back Squat 800 m Weighted carry (Time) 800m weighted carry 8min cap! Rx: 35lb...
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JP CrossFit – WOD CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.Been a hot second since we did a little open WOD. Note: please disregard gender designations. This is a pre-made benchmark WOD from HQ. Choose the weight that...
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JP CrossFit – WOD Sumo Deadlift (1×3 full reset ) Metcon (AMRAP – Rounds and Reps) AMRAP 6    2-4-6-8-10..etc        lateral wall balls        push up        front foot elevated step back weighted lunge * *Rx: 20/14, 50/35 Rx+: PistolThe front foot elevated lunge is a solid sub...
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JP CrossFit – WOD 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 *    ...
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JP CrossFit – WOD Metcon Metcon (Time) For time:    10 dumbbell overhead squats*    20 burpees    30 toes to bar    40 dumbbell snatches*    50 weighted step ups*    40 dumbbell snatches    30 toes to bar    20 burpees    10 dumbbell overhead squats *Rx = 50/35, 24″/20″ Rx+ = 60/40...
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JP CrossFit – Olympic Weightlifting Snatch (5×1, 75-80%) no foot no hook Clean and Jerk 5×1, 75-80% Back Squat (4×3, 83-88%) Accessories 3 Supersets: Barbell Row x10 Close-grip Push-up x15 Curls x10 Russian Twists x20/side Bent Over Row (3×10) Dumbbell Curl
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JP CrossFit – WOD Weightlifting Metcon (Weight) Clean Complex:    1 power clean    1 front squat    1 squat clean Metcon Metcon (Time) For time:    21-15-9       Squat cleans*       Calorie row *Rx = 75/55 Rx+ = 95/65 8 minute cap!
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JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12:    3-6-9-12 etc       Russian kettlebell swings*       Goblet squats*    After each round:       6 dips* *Rx = 24kg/16kg Rx+ = 32kg/24kg, 2 ring muscle ups
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JP CrossFit – WOD Metcon Bradshaw (Time) 10 Rounds for Time 3 Handstand Push-Ups 6 Deadlift (225/155 lb) 12 Pull-Ups 24 Double-UndersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here25 minute time cap!
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JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16:    9 tall box jumps    9 wall balls*    1 rope climb E2MOM, 20 sit ups *Rx = 30″/24″, 20/14 Rx+ = 30/20First round of sit ups is two minutes in. Scale sit up volume to take 30-40 seconds tops.
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