JP CrossFit – Olympic Weightlifting Weightlifting Snatch (1RM) Three attempts to find a one-rep max. Weightlifting Power Clean (6×1) Push Jerk (6×1) This is a complex: Slow Pull Power Clean + Power Jerk. “Slow pull” means half speed from the ground to mid-thigh, then full speed for the 2nd pull. Focus on perfect positioning. Do...Read More
JP CrossFit – WOD Metcon (Time) For Time: 4 rounds 6 hang squat cleans* 6 pistols –2 min rest– 4 rounds 6 front squats* 6 pistols –2 min rest– 4 rounds 6 hang power cleans and jerks* 6 pistols *RX: 95/65 **RX+: 135/95 18min time cap!Each section should take about 4-5 min with the final...Read More
JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 25 100 ft handstand walk 20 weighted step ups 30 toes to bar 40 dumbbell snatches 50 box jumps *Rx: 50/35, 24″/20″1 rep = 10 feet. You must complete the handstand walks in no less than 5 ft increments. 1 wall walk = 1...Read More
JP CrossFit – WOD Metcon (No Measure) For time: 20 up downs 30 goblet squats 40 swings 4 min cap! Metcon (Weight) E90 sec for 5 Rounds 2 tempo front squats -5 second descent -3 second pause at bottom -5 second ascent -3 second pause at top –3 min rest– E90 sec for 5 rounds...Read More
JP CrossFit – WOD Metcon (Time) For time: 5 bar muscle ups 800m run 5 bar muscle ups 150 double unders 5 bar muscle ups 1000m row 5 bar muscle ups Time cap 16run should take 4-5 min. Dubs should take 3-4 min. Row should take 3-4.5 min.Read More
JP CrossFit – WOD Metcon (Weight) E90 seconds for 5 rounds: 1 hang power clean 1 hang squat clean 1 jerk 1 clean and jerk Clean and Jerk (Heavy double, drop from the top)Read More
JP CrossFit – Community Metcon (Time) in teams of two For time: I-go-you-go 100 burpees 200 goblet squats 1500m run (together) 200 weighted lunges 100 push ups *Rx+: weighted vest 20/14Read More
