JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 20: Min 1: 12/10 Cal Row Min 2: 16 Dumbbell Snatches* Min 3: AMRAP Handstand Walk (5′ = 1 rep) Min 4: Rest *Rx: 50/35 Rx+: 60/40Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 1 round of single arm, dumbbell DT 30 sit ups 1 round of SA DB DT* 30 wallballs* 1 round of SA DB DT* 800m run *Rx: 35/50 DB, 14/20 wallball1 round of DT: 12 deadlifts 9 hang power cleans 6 shoulder to...Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 1 round of single arm, dumbbell DT 30 sit ups 1 round of SA DB DT* 30 wallballs* 1 round of SA DB DT* 800m run *Rx: 35/50 DB, 14/20 wallball1 round of DT: 12 deadlifts 9 hang power cleans 6 shoulder to...Read More
JP CrossFit – WOD Metcon (8 Rounds for reps) EMOM 16 1- 3 shuttle runs + max rep BMU 2- rest Rx+: 4 shuttle runs down and back =1 shuttle run repRead More
JP CrossFit – Olympic Weightlifting Power Snatch (find a 1RM) focus on lifting with the legs, not the hips. Stop after your second miss. Clean and Jerk (find a 1RM) today we want a Power Clean + Power Jerk. Stop after your second miss. Back Squat (heavy 5) if you’re still feeling fresh, you can...Read More
JP CrossFit – WOD Deadlift Strength (Weight) Every 20s x 20: 1 deadlift @ 75% of 1RM PICK YOUR POISON!! Crash and Burn IV (Time) 15 rounds: 4 hollow body rocks 4 v-ups 8 minute time cap! OR Partner pump! (No Measure) 10-9-8-7-6…etc. plate curls plate tricep extensions one partner works while the other holds...Read More
JP CrossFit – WOD Deficit Handstand Push-Ups (work up to max height deficit HSPU) score is INCHES Metcon (Time) 3 RFT 400 m run 20 pistols 12 HSPUs 15 min cap!Read More
