WOD – Page 158 – JP CrossFit

WOD – Fri, Oct 13

October 12, 2023SiteplicityWOD0

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) 4 sets AMRAP 3 10 OHS* 10 burpee pull ups -rest 3 min b/w sets- Rx: 105/75 Rx+: 135/95pick up where you left off going into each set!

Olympic Weightlifting – Fri, Oct 13

October 12, 2023SiteplicityWOD0

JP CrossFit – Olympic Weightlifting Power Snatch (find a heavy 3) focus on getting into the power position from the ground Hang Snatch (find a heavy 3) focus on stability in the receiving position Back Squat (find a heavy 8) a good target is 75-80% of your 1RM

WOD – Thu, Oct 12

October 11, 2023SiteplicityWOD0

JP CrossFit – WOD Warmup (No Measure) NOT FOR TIME: 1 mile run OR 2 k row OR 2 k ski OR 120 cal assault bike OR 108 cal echo bike OR 120 burpees 10 min HARD cap!This is NOT max effort! This should be a moderate pace that leaves you sweaty and ready to...

WOD – Wed, Oct 11

October 10, 2023SiteplicityWOD0

JP CrossFit – WOD Metcon (Time) 3 RFT 800 m run 50 sit ups 30 push-ups Rx+: 30 GHDs 25 min cap!

WOD – Tue, Oct 10

October 9, 2023SiteplicityWOD0

JP CrossFit – WOD Squat Clean Thruster (build to a heavy single) Metcon (AMRAP – Rounds and Reps) AMRAP 14 21 box jump overs 15 hang power cleans 9 thrusters Rx: 24″/20″, 95/65 Rx+: 115/85

WOD – Mon, Oct 9

October 8, 2023SiteplicityWOD0

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) with a partner! AMRAP 30 800 m med ball run 80 air squats 60 KB swings 40 wallballs 20 burpees Rx: 20/14, 24kg/16kg

Community – Sun, Oct 8

October 7, 2023SiteplicityWOD0

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP With a partner complete: 30 Weighted Step Ups 30 Thrusters 30 Russian Twists 30 Dumbbell Clean Share one dumbbell if possible, divide work as needed Rx 50/35

Community – Sat, Oct 7

October 6, 2023SiteplicityWOD0

WOD – Fri, Oct 6

October 5, 2023SiteplicityWOD0

JP CrossFit – WOD Metcon (6 Rounds for calories) EMOM 24: Min 1: 30 Double Unders Min 2: 15 Box Jumps Min 3: AMRAP Cals on the Rower Min 4: Rest *Rx: 24/20″ Rx+: 60 Double UndersScore is the rower cals you accumulate each round.

Olympic Weightlifting – Fri, Oct 6

October 5, 2023SiteplicityWOD0

JP CrossFit – Olympic Weightlifting Hang Power Clean (5×3 @70%) Hang Clean (3×3 @80%) Front Squat (4×5 @75%) Weightlifting Day 1 for Newbies Big focuses: -Bracing -Squat stance -Drop squat -Snatch grip -Overhead position -Pressing snatch balance -Drop snatch -Heaving drop snatch Snatch balance Weightlifting Day 2 for Newbies Focuses: -Tall muscle Snatch – Tall...

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