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
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
JP CrossFit – WOD Metcon (5 Rounds for calories) 5 Rounds: 2 minutes On/2 Minutes Off 6 Box Jump Overs 12 Push-Ups Max-Calorie Row* *Rx+: Echo/Assault Bike Score is total calories rowed/biked.Hit the row hard right before the rest!Read More
JP CrossFit – WOD Partner Hollyman (Time) 30 Rounds For Time: 5 Wall Ball Shots* 3 Handstand Push-Ups 1 Power Clean ^ *20/14 ^225/185/155/105 30 minute time capAlternate full rounds with your partner.Read More
JP CrossFit – WOD Partner Hollyman (Time) 30 Rounds For Time: 5 Wall Ball Shots* 3 Handstand Push-Ups 1 Power Clean^ *20/14#, 9’/10′ target ^225/185/155/105 30 minute time capAlternate full rounds with your partner.Read More
