JP CrossFit – WOD Metcon (4 Rounds for reps) 2:00on/2:00 off for 4 rounds 12 DB Hang Power Cleans (50/35) 14 V-ups AMRAP Ring Muscle Ups Score: Total RMU reps each roundRead More
JP CrossFit – WOD Metcon (4 Rounds for weight) Every 2:00 x 4 sets: 1 Squat Snatch + 1 Overhead Squat @ RPE7 across *Weights should be light enough to allow for a technique focus, but still challenging. Minimal building across sets. Metcon (Time) For time 21-15-9-6-3 Overhead Squats (95/75/65/55) 100-80-60-40-20 Double unders Time Cap...Read More
JP CrossFit – WOD Metcon (Time) 10 rounds for time 200m weighted db run (50/35/25) 14 Kb Russian swings (32/24/16kg) 10 ring rows –1 min restβ 40 min cap!Read More
JP CrossFit – WOD Metcon (3 Rounds for reps) EMOM 18 Min 1: AMRAP D-ball over the shoulder clean Min 2: rest Min 3: AMRAP Handstand walk min 4 rest min 5: AMRAP D-ball squats min 6: rest *5ft of HSW = 1 rep *5 shoulder taps = 1 rep Score: total reps per round...Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 200m run 20 dumbbell cleans 200m run 20 dumbbell front squats 200m run 20 DB shoulder to overheads 200m run 20 weighted DB situps RX+: run with your dumbbell πRead More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 200m run 20 dumbbell cleans 200m run 20 dumbbell front squats 200m run 20 DB shoulder to overheads 200m run 20 weighted DB situps RX+: run with your dumbbell πRead More
JP CrossFit – WOD Metcon (5 Rounds for weight) E3MOM for 5 sets Front Squat S Set 1: 5 rep s rpe 6 Set 2. 4 reps rpe 7 Set 3 3 reps rpe 8 Set 4: 3 reps rpe 9 Set 5: Deload to set 2 weight and AMRAP it! Aim to get around...Read More
JP CrossFit – WOD Metcon (3 Rounds for weight) E3MOM for 3 sets 6-10 Double DB rear foot elevated split squats (per leg) *If you end on the higher end of the rep range, go up in weight Record the load you use and comment number of reps Metcon (4 Rounds for reps) EMOM 16...Read More