JP CrossFit – WOD Power Snatch (EMOM 10 1 power snatch *building in weight ) record your heaviest lift Metcon (4 Rounds for reps) 4 Rounds: With a 3:30 clock complete: 400m run 12 burpees over the bar AMRAP power snatches in the remaining time* Rest 1:30 between rounds *Rx: 135/95/75/65Read More
JP CrossFit – WOD Strict Pull Ups (Weight) 10 minutes to build to a heavy 3 rep Weighted Pull-ups (10 minutes to build to a heavy 3 rep) Metcon (Time) 40 pistols 30 pull-ups 20 devils press 30 pull-ups 40 pistols Rx: 50/40/35/25 12 min cap!Read More
JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) With a partner: AMRAP 8 x 3 sets 12 shuttle runs 40 hand release pushups 20 dball cleans rest 1 min between setspick up where you left off!Read More
JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) with a partner: AMRAP 8 x 3 sets 12 shuttle runs 40 hand release pushups 20 dball cleans rest 1 min b/w setspick up where you left off!Read More
JP CrossFit – WOD Metcon (7 Rounds for time) Every 2 min x 7 rounds 25 double unders 10 front squats* 25 double unders *Rx: 135/105/95/75Score is your time worked each round , not the time remaining in each interval. Tabata abs! (No Measure) 20s on/ 10s off x 8 rounds Alternating: 1. sit ups...Read More
JP CrossFit – WOD Metcon (7 Rounds for time) Every 2 min x 7 rounds 25 double unders 10 front squats * 25 double unders *Rx: 135/105/95/75 Tabata abs! (No Measure) 20s on/ 10s off x 8 alternating: 1. sit ups 2. hollow body rocksRead More
JP CrossFit – WOD Deadlift Program: Week 5 Deadlift (Build to a 3×3 at 80-85% of your 1RM) Back off Sets (Weight) Every 3 minutes for 3 rounds 3 deadlifts at 65-70% of your 1 RMRead More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 28 With a partner- you go i go 60 wall balls 60 box jumps 60 DB STOH 60 burpees *every 4 min- 200m run*Read More
