JP CrossFit – WOD 20.5ish (AMRAP – Reps) For time: 120 wall balls* 80 db snatches* 40 your choice of challenging pull ups** **your choices: Pull up Chest to bar Bar muscle up Ring muscle up *Rx: 20/14, 50/35 18 minute cap!Pick a challenging pull up scale (something you can do as singles). It is...Read More
JP CrossFit – Community Metcon (2 Rounds for reps) With a partner: 2 rounds: in 3 min accumulate: 65 wallballs rest remaining time in 3 min accumulate: 50/40 cals on rower rest remaining time in 3 min accumulate: 50 burpees rest remaining time in 3 min accumulate: 80 SA DB STOH rest remaining time rest...Read More
JP CrossFit – Community Metcon (2 Rounds for reps) With a partner: 2 rounds: in 3 min accumulate: 65 wallballs rest remaining time in 3 min accumulate: 50/40 cals on rower rest remaining time in 3 min accumulate: 50 burpees rest remaining time in 3 min accumulate: 80 SA DB STOH rest remaining time rest...Read More
JP CrossFit – Olympic Weightlifting Bar Contact Drill (No Measure) Snatch Segment Deadlift (Weight) The snatch segment deadlift is a pull variation that includes one or more pauses on the way up to strengthen and reinforce the position of the lifter during the pull of the snatch.5×3, 70% Hang Power Snatch (5×3, 70%) Back Squat...Read More
JP CrossFit – WOD Strength/Skillwork (No Measure) 5×3 strict dipsthese 3 reps do not have to be unbroken but should be challenging – a good time to push yourself! Should be harder than your WOD scale Metcon (AMRAP – Rounds and Reps) AMRAP 12 30 double unders 10 ft handstand walk* 5 ring dips *Rx:...Read More
JP CrossFit – WOD Strength (Weight) build to heavy complex of: 1 power snatch + 1 squat snatchYou can drop from the top of your power snatch and re-set for your squat snatch Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click here9 minute...Read More
JP CrossFit – WOD Metcon (AMRAP – Reps) EMOM: 28 1: max rep calorie row 2: rest 3: max rep shuttle run* 4: rest * 20 ft shuttle run- 1 shuttle run is 1 length Score is LOWEST round – cals+runs=reps per roundScore is LOWEST round of calories and runs- so make sure you pace...Read More
JP CrossFit – WOD Metcon (AMRAP – Rounds) Every :30s for 20 MIN 1 power clean and push jerk Rx: 155/105 RX+: 185/135We have 40 HEAVY clean and jerks today! We are looking to be around 75-80% of your 1RM push jerk. This is a grindy, dig deep kind of workout- push yourself and have...Read More
JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) 3 sets: AMRAP 4 6 front squats* 8 pullups 10 box jump overs* rest 1 min between sets and pick up from where you left off Rx: 115/75, 24”/20”Read More
