JP CrossFit – WOD Metcon (No Measure) For time: 20 up downs 30 goblet squats 40 swings 4 min cap! Metcon (Weight) E90 sec for 5 Rounds 2 tempo front squats -5 second descent -3 second pause at bottom -5 second ascent -3 second pause at top –3 min rest– E90 sec for 5 rounds...Read More
JP CrossFit – WOD Metcon (Time) For time: 5 bar muscle ups 800m run 5 bar muscle ups 150 double unders 5 bar muscle ups 1000m row 5 bar muscle ups Time cap 16run should take 4-5 min. Dubs should take 3-4 min. Row should take 3-4.5 min.Read More
JP CrossFit – WOD Metcon (Weight) E90 seconds for 5 rounds: 1 hang power clean 1 hang squat clean 1 jerk 1 clean and jerk Clean and Jerk (Heavy double, drop from the top)Read More
JP CrossFit – Community Metcon (Time) in teams of two For time: I-go-you-go 100 burpees 200 goblet squats 1500m run (together) 200 weighted lunges 100 push ups *Rx+: weighted vest 20/14Read More
JP CrossFit – Olympic Weightlifting Sign up for the Weightlifting Meet! https://forms.gle/zeyVZRYykR5Y2eYh9 Weightlifting Clean and Jerk (6×1) 75-80-84-87-90-94% Power Snatch (7×1) Slow Pull: smooth like butter, like a criminal undercover Start at 75% of your max power snatch and work up to 85% Afterbash Alternate sets between the two exercises, 60ish seconds rest after each...Read More
JP CrossFit – WOD Metcon (Time) 5 rounds for time: 400m run 15 power snatches* 15-12-9-6-3 handstand push ups *Rx: 75/55 25 min time cap!!!This is meant to be light and fast! You should be able to do most snatches in 1 to 2 sets. Run should average 2-3 mins per round.Read More
JP CrossFit – WOD Metcon (No Measure) Amrap 6 6 med ball squat cleans 8 lateral wall balls 10 up downs Metcon (No Measure) Back squat: Set 1: 10 reps @ moderate or (60%) Set 2: 8 reps @ moderate or (70%) Set 3: 6 reps @ heavy or (75%) Set 4: AMRAP@ heavy or...Read More
