JP CrossFit – WOD Stimulus Threshold Metcon (AMRAP – Reps) 4 Rounds of 3:00on/3:00off 500/400m Row AMRAP Clean and Jerks* *Round 1: @ 95/75/65/55 or light *Round 2: @ 135/105/95/75 or moderate *Round 3: @ 155/125/105/95 or heavy *Round 4 @ 185/155/125/105 or very heavyWeights go up each round. Round 1: sets of 5+, aim...Read More
JP CrossFit – WOD STIMULUS Pacer–this is absolutely a long run in disguise 🙂 Metcon (AMRAP – Rounds and Reps) AMRAP 27 400m run 14 push ups 400m run 12 ring rows 400m run 10 strict pull upsExpecting 2-3 rounds here.Read More
JP CrossFit – WOD STIMULUS Pacer–this is absolutely a long run in disguise 🙂 Metcon (AMRAP – Rounds and Reps) AMRAP 27: 400m Run 14 Push-Ups 400m Run 12 Ring Rows 400m Run 10 Strict Pull-UpsExpecting 2-3 rounds here.Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30: In teams of 4: Player 1: 400m Row Player 2: Heavy Object Hold* Player 3: AMRAP 6 Dumbbell Deadlifts 6 Dumbbell Hang Cleans 6 Dumbbell Shoulder to Overhead 6 Dumbbell Snatches Player 4: Rest *Plate, DBall, SandbagPlayer 1 completing the row dictates the...Read More
JP CrossFit – WOD Metcon (No Measure) Weekly Preview: Monday: Movement patterns: monostructural, overhead pull, horizontal push, horizontal pull Volume: moderate to high load: light Tuesday: Movement patterns: hinge, overhead press Volume: low load: heavy Wednesday: Movement patterns: squat, monostructural Volume: low load: heavy Thursday: Movement patterns: overhead press Volume: low load:low and heavy Friday:...Read More
JP CrossFit – Olympic Weightlifting Snatch Balance (3×1 snatch balance) find a challenging weight and hit that 3 sepearte times Metcon (Weight) EMOM 10 1 snatchbecause it’s weightlifting this is default squat snatchRead More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30: In teams of 4: Player 1: 400m Row Player 2: Heavy Object Hold* Player 3: AMRAP 6 Dumbbell Deadlifts (or lunges) 6 Dumbbell Hang Cleans 6 Dumbbell Shoulder to Overhead 6 Dumbbell Snatches (or squats) Player 4: Rest *Plate, DBall, SandbagPlayer 1 completing...Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30: In teams of 4: Player 1: 400m Row Player 2: Heavy Object Hold* Player 3: AMRAP 6 Dumbbell Deadlifts 6 Dumbbell Hang Cleans 6 Dumbbell Shoulder to Overhead 6 Dumbbell Snatches Player 4: Rest *Plate, DBall, SandbagPlayer 1 completing the row dictates the...Read More
Announcements Hi all, the link to the spreadsheet to sign up for heats for Friday Night Lights is HERE! JP CrossFit – WOD Warm-up General Warm Up: 5:00 Foam Roll whatever areas you need 3:00 Row (increasing in intensity) Prehab: 2 rounds of 50’ Banded Monster Walks (down and back facing the same direction) 14...Read More
Announcements Hi all, the link to the spreadsheet to sign up for heats for Friday Night Lights is HERE! JP CrossFit – WOD Warm-up General Warm Up: 5:00 Foam Roll whatever areas you need 3:00 Row (increasing in intensity) Prehab: 2 rounds of 50’ Banded Monster Walks (down and back facing the same direction) 14...Read More
