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
JP CrossFit – WOD Metcon (5 Rounds for reps) With a 3 min clock: 200m weighted carry* With time remaining: AMRAP power cleans 95/65 –2 min rest — With a 3 min clock: 200m weighted carry With time remaining: AMRAP power cleans 115/80 –2 min rest — With a 3 min clock: 200m weighted carry...Read More
JP CrossFit – Community Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click hereRead More
JP CrossFit – WOD Weightlifting Metcon (Weight) 12 minutes to complete the following complex 5-6 times: 3 push press 3 push jerksKeep the weight moderate and save some juice for the workout! Metcon Metcon (Time) For time: 50-30-10 Shoulder to overhead* Burpees *Rx = 45/35 Rx+ = 75/5516 minute time cap!Read More
JP CrossFit – Olympic Weightlifting Weightlifting Hang Snatch (6×2) 75% of your max snatch Front Squat (6×1) EMOM 6 at 85-88% of your max front squat Afterbash Deficit Deadlift (3×8) Deadlifts on a 3″ platform.55-60% of your 1RM deadlift. Stand on a plate to create a deficit and keep your back flat!Read More