JP CrossFit – WOD Metcon (Time) For time 2 rounds of 9-6-3 front squats* pull ups –3 min rest then– 1 round of 12-9-6 squat clean* chest to bar Rx:95/65 Rx+ 135/95 20 min time cap!Read More
JP CrossFit – Community Metcon (Time) In teams of 2, I-go-you-go 2 rounds of 1000m row 100 Heavy wall balls 30/20* 40 single dumbbell devils press * *Rx: 30/20, 50/35 30 min time cap!!Read More
JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) With an 18min clock Cash in: 1500m run (5 laps) with time remaining AMRAP 6 burpees 8 shoulder to over head 10 air squats 12 deadlifts *Rx+: weighted vest runAdjust run to take no more than 10 minRead More
JP CrossFit – Olympic Weightlifting Positioning > Movement > Speed > Loads Weightlifting Snatch (8×1) No foot snatches – heels can come up but toes must stay on the ground. Foot position in the set up and the catch will be identical. Start at 55% and work up to 65% Weightlifting This is a complex:...Read More
JP CrossFit – WOD Metcon (Weight) EMOM 24 Min 1: 4 back squat Min 2: 2 front squat Min 3: restYou can only add weight after completing the front squats. First 3-4 sets treat as warm up. Last 4-5 sets should be challenging.Yay 4 leg day!!!Read More
JP CrossFit – WOD Weightlifting Metcon (Weight) EMOM 7 double behind the neck split jerk Split Jerk (Find a heavy double ) Metcon :30 Bike Test (AMRAP – Reps) 30 seconds on the Assault or the Rogue bikeRead More
JP CrossFit – WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsThere isn’t an offical cap but this workout should take 8-12 min. If you go past 14 min, you’re no longer hitting the stimulus.Read More
