JP CrossFit – WOD Gym WOD Push Jerk (Find a heavy single) Split Jerk (Find a heavy Single) Metcon (Time) For time: 200 double unders EMOM – 7 Russian kettlebell swings* *Rx: 16kg/12Kg Rx+: 24kg/16kg 6 minute time cap!You must be able to do a minimum of 35 dubs/minute (including the swings) to complete the...Read More
JP CrossFit – WOD Gym WOD Metcon (AMRAP – Rounds and Reps) AMRAP 14 400m run 12 hang cleans* 10 front rack lunges* 8 dips *Rx:95/65 **Rx+:115/80 At Home/Zoom Warm-up (No Measure) General Mobility: Pec stretch Tricep Stretch Toe Pulls Low lunge Hurdle stretch Samson stretch General Warm up 2 rounds of 20 Banded Pull...Read More
JP CrossFit – WOD Gym WOD Overhead Squat (Find a moderate 3) Metcon (Time) For time: 9-15-21 Overhead squats* 21-15-9 Box jumps Rx: 95/65, 24″/21″ Rx+: 135/95 7min cap At Home/Zoom Warm-up (No Measure) Warm-up General Mobility: With PVC Pass throughs, Around the world Staff External rotation Archer Leg swings Good mornings Sotts press Overhead...Read More
JP CrossFit – Community Metcon (Time) For time 2 rounds of 30 deadlifts* 40 sit ups 30 shoulder to overhead* 40 swings 30 Front rack lunges* *Rx: 95/65, Barbell 22 repsRead More
JP CrossFit – WOD At Home/Zoom Warm-up (No Measure) Warm-up General Mobility Foam roll Calf Hips Quads Thoracic Low lunge Hurdle Pigeon General Warm up: Inch Worms Air squats Lunges Duck walk Monkey Cartwheel Kick ups Metcon (No Measure) Tempo pistols! 4×2 5 sec descent 10 sec hold Explosive ascent 4×2 will be 4 sets...Read More
JP CrossFit – WOD Gym WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18 Cash in: 1 mile run With remaining time choose one of the following rep schemes to AMRAP: Scheme 1 5 pull ups 10 push ups 15 air squats Scheme 2 5 pull ups 5 push ups 15 air squats 5 push...Read More
JP CrossFit – WOD Gym WOD () Metcon (AMRAP – Rounds and Reps) AMRAP 12: 2-4-6-8… Power cleans* After each set: 35 double unders 10 ft handstand walk *Rx: 135/95 Rx+: 155/105Score is the round you finished plus the reps you’ve accomplished. Handstand walk is 2 reps. At Home/Zoom Warm-up (No Measure) Warm-up General Warm...Read More
JP CrossFit – WOD Gym WOD Metcon (Weight) Front Squat 5-5-AMRAPYou have 3 working sets. Increase in weight as you go up each set. The final set is an AMRAP at the heaviest weight. Shoot for 6-7 reps. Front Squat For reference. Input reps weight from the AMRAP Metcon (Time) 50 wall balls for time...Read More
JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 12 bar over burpees 8 chest to bar pull ups 4 power snatches* –3:30 rest– AMRAP 7: 12 bar over burpees 8 chest to bar pull ups 4 power snatches* *Rx: 115/80 Rx+: 135/95Pick up where you left off in the first...Read More
