JP CrossFit – WOD Weightlifting Power Clean (Find a heavy 3, touch n go) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5: 25 double unders 3 power cleans* *Rx = 135/95 Rx+ = 185/125Cleans are light enough that you can touch n go, at least in the beginning. Double unders take no longer than...Read More
JP CrossFit – WOD Metcon (4 Rounds for reps) 2 rounds of: Min 1: 14/12 Cal Bike Min 2: AMRAP Handstand Push Ups Min 3: Rest Min 4: 14/12 cal row Min 5: AMRAP Sit Ups Min 6: Rest Min 7: 12 Burpees Min 8: Dumbbell Snatches* Min 9: Rest Min 10: 3 Stair Runs...Read More
JP CrossFit – WOD Metcon (AMRAP – Reps) Accumulate 3-5 reps between working deadlift sets of one of the following pull up options: Strict Chin Up Strict Pull Up Strict Chest to Bar Pull Up Strict L-Pull UpCount the total reps you accumulate in whatever movement standard you choose. () Deadlift (5×3 deadlift with caveats*)...Read More
JP CrossFit – WOD Pick your Poison Pick your workout! 1-Mile Run (Time) Max Effort 1-Mile Run 2k Row (Time) Max Effort 2k Row 80-cal bike (Time) Equivalent to 1 mile run/2k row Successories! Sun’s Out Squirrels Out Successories Vol. 3 (No Measure) 2 rounds not for time: 5 each leg Bulgarian Split Squat (weighted...Read More
JP CrossFit – WOD Metcon (No Measure) EMOM6 2 Strict toes to bar Rx+: Pause at top and at 90 degrees on the way down () Metcon (4 Rounds for reps) 2 rounds of AMRAP 3 8 double db thrusters 20′ double db oh walking lunge –1min rest– AMRAP 3 8 toes to bar 20...Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 18 400m run 2 rounds of 15 russian kb swings 1 ring muscle up Rx: 24kg/16kg Rx+ 32kg/24kg4-5 round goal. Sub ring muscle up for challenging 3 dips.Read More
JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18 400m run 2 rounds of 15 russian kb swings 1 ring muscle up Rx: 24kg/16kg Rx+: 32kg/24kg4-5 round goal. Sub ring muscle up for challenging 3 dips.Read More
