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JP CrossFit – Community Metcon (AMRAP – Reps) With a 20 min clock: In teams of two, I-go-you-go: 30 rounds of: 4 dumbbell hang snatches 3 burpees With remaining time: AMRAP wall balls Rx+: Heavy wall ballsPartners switch off each round. You should have around 5 min for wall balls. Partners try to accumulate as...
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JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 15: 4-8-12-16-20 etc Deadlifts* Weighted lunges* Situps — after each round, 4 shuttle runs — Rx+: double dumbbell
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JP CrossFit – Olympic Weightlifting Still time to sign up for the weightlifting meet! https://forms.gle/zeyVZRYykR5Y2eYh9 Weightlifting Snatch (9×1) Sets 1-6: Pause for 2 seconds at the knee, focus on good positioning. Start at 70% and work up to 85%. Sets 7-9: Start at 85% and work up to 90% if your form feels good. (No...
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JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15 400m run 3 rounds of 1 rope climb 10 push ups 15 air squatsYour challenge, should you chose to accept, is to shoot for 3 full rounds! Happy Friday!
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JP CrossFit – WOD Metcon (Time) For time with a partner I-go-you-go 500m row 100 deadlifts* 500m row 80 hang power cleans* 500m row 60 front squats* 500m row 40 push jerks* *Rx 95/65 **Rx+: 135/95 30 min cap!!!Split the row and the reps how you like, but it must be completed as a chipper.
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JP CrossFit – WOD Metcon (Weight) E90 seconds for 5 rounds: 1 hang power snatch 2 overhead squats 1 squat snatch Squat Snatch (1×1)
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JP CrossFit – WOD Metcon (Time) 5 rounds for time: 7 weighted lunges* 7 v-ups 7 Russian kettlebell swings* 7 goblet squats* 7 burpee box jumps* 7 chest to bar pull ups Rx: 24kg/16kg, 24″/20″ 15 min time cap!
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JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20: 3 clean and jerks* 6 handstand push ups 9 wall balls* *Rx: 115/80, 20/14 Rx+: 155/105All movements should be relatively unbroken except for the clean and jerks, which should be heavy singles. Shoot for 9-12 rounds.
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JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18: 30 transverse wall balls* 30 medball sit ups* 20 double dumbbell shoulder to overhead* 20 weighted step ups* At some point in the workout, you must complete 500m on the ski erg! *Rx = 20/14, 2×35/2×20
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