JP CrossFit – WOD Weightlifting Thruster (1×2) From the rack Metcon (Time) For time: 50 empty barbell thrusters* –every time you break, 4 cyuute reverse burpees– 3 minute time cap! *Rx: 45/35 Rx+:75/55Read More
JP CrossFit – WOD Metcon (Time) Part A AMRAP 6 12 Hang power clean * 10 burpees 45 dubs –rest 3 min– Part B: Score from Part A for time: *Rx: 115/80 **Rx+ 155/105Shoot for 2-3 roundsRead More
JP CrossFit – Community Metcon Metcon (5 Rounds for reps) EMOM 25 Min 1: AMRAP wall ball Min 2: 20 russian swings Min 3: 20 russian twists Min 4: AMRAP row Min 5: restEvery 50meters = 1 repRead More
JP CrossFit – Community () Metcon (AMRAP – Rounds and Reps) in teams of two AMRAP 17 Partner A 300m run Partner B 10 goblet squats 10 shoulder to overhead 10 weighted lunges 10 up downs Unweighted version: 10 jump squats 10 push ups 10 lunges 10 up downsRead More
JP CrossFit – WOD Metcon (4 Rounds for reps) With a 3 min clock: 20′ handstand walk 14 tall box jumps* 14 push ups AMRAP dumbbell snatches* –1 min rest– With a 3 min clock: 14 tall box jumps* 14 push ups 14 dumbbell snatches* AMRAP handstand walk –1 min rest– With a 3 min...Read More
JP CrossFit – Olympic Weightlifting Weightlifting Snatch (Find a 1RM) I suggest lifting every two minutes or so, like this: 1) 60% 2) 70% 3) 80% 4) 90% 5) 94% 6) 98% 7-8) 102+% Limit yourself to two misses – after your second miss, take some weight off the bar and work on technique for...Read More
JP CrossFit – WOD Metcon (No Measure) EMOM 7 1 power clean 1 hang squat clean 2 jerks Clean and Jerk (1 rep max) Make sure to note whether you do a split or push jerkRead More
JP CrossFit – WOD Metcon Back Squat (6-6-AMRAP) Increase in weight between each WORKING set. Shoot for 5-7 reps on that last heaviest set. Crash and Burn IV (Time) 15 rounds: 4 hollow body rocks 4 v-ups 6 minute time cap!Read More
