JP CrossFit – Community Metcon Part A: AMRAP 6: 10 deadlifts 10 dumbbell squats 10 shoulder to overhead 4 shuttle runs — Rest 2 minutes — Part B: Score from Part A, for time Unweighted Version AMRAP 6: 10...Read More
JP CrossFit – WOD Weightlifting Split Jerk (Build to a heavy single ) Metcon Metcon (5 Rounds for reps) 5 rounds: 1:00 on/1:00 off 30 double unders AMRAP pullupsRead More
JP CrossFit – WOD Barbell Floor Bridge (1×5) Use this exercise as an opportunity to prime your glutes and get you ready for back squats. Back Squat (3×8 back squat ) Big sets. Extra spicy!Read More
JP CrossFit – WOD Metcon (Time) 3 Rounds for Time 800m run/ or 1000m row (due to rain once again) 25 toes to bar 10 power snatches *Rx: 75/55 Rx+:105/75 27 min time cap! Scale run/row to take about 4 min when fresh. High volume toes to bar today, scale them...Read More
JP CrossFit – WOD Metcon (5 Rounds for reps) 5 Rounds of 2:00 on/2:00 off 20 burpees AMRAP power cleans* *Rx: 75/55, 95/65,105/75,115/85, 135/95 Rx+: Bar over burpees, 75/55, 95/65, 135/95, 155/105, 185/135 Scale burpees to take no more than 1:00 especially when fresh. Many folks will like scaling to16-18 burpees. Go...Read More
JP CrossFit – Olympic Weightlifting Snatch (5×1) 5×1 at 80% of your 1RM Clean and Jerk (5×1) 5×1 at 80% of your 1RM Front Squat (4×3) 4×3 at 75-80% of your 1RM or estimated 1RM front squat Accessories 3×10 box jump w/straight legged landingRead More
JP CrossFit – Community Metcon For time: 2 mile run At the 5:00: 50 lunges At the 10:00: 50 up downs At the 15:00: 30 backstep lunges At the 20:00: 30 burpees 25 minute time cap! Two miles is 11 laps at English (I know...Read More
JP CrossFit – WOD Strength Front Squat (Find a heavy 5!) Metcon The Crazy 88 (AMRAP – Rounds and Reps) AMRAP 10: 88 air squats 88 sit ups 88 push upsRead More
