JP CrossFit – WOD Metcon (5 Rounds for calories) 5 rounds 4:00 on/3:00off 400m run 20 pushups AMRAP cal row Scale run to take 2:00. Scale push ups so that you have a minimum of 1:00 on the rower. Aim for consistency across rounds.Read More
JP CrossFit – WOD Metcon (3 Rounds for reps) With a 5 min clock: Cash in: 100 double unders with time remaining AMRAP: 12 pull ups 12 weighted squats — 3min rest — With a 5 min clock: Cash in: 100 double unders with time remaining AMRAP: 9 pull ups 9 dumbbell thrusters — 3...Read More
JP CrossFit – Olympic Weightlifting Hang Power Snatch (4×2 @ 73-78%) Power Snatch from blocks (above knee) Push Press (4×2 @ 73-78%) 3 second pause at the dip Back Squat (4×3 @ 78-83%) Accessories Metcon (No Measure) 3 rounds 8 Barbell Row 8 Barbell Shrug 8 Curls Rest as needed Metcon (No Measure) 4 rounds...Read More
JP CrossFit – WOD Clean and Jerk Find a heavy clean and jerk double, drop from the top. Graceful Gainz (Time) 10 rounds for time: 30 double unders 3 clean and jerks Rx: 115/80 Rx+: 155/105 13 min time cap!Light yourself on fire and get it! Scale dubs to average 20sec or less of work.Read More
JP CrossFit – WOD Metcon (No Measure) AMRAP 5 6 weighted squats 5 up downs Metcon (No Measure) Back squat 6 reps @60-65 or moderate 5 reps @65-73% or moderate 3 reps @ 75-83% or heavy 2 reps @ 83%-87% or heavy AMRAP reps @87-93% or heavyShoot for 1-3 reps on that AMRAP. If you...Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a partner split as needed 25 Minute AMRAP 40 Lunges 40 Shoulder to Overhead 40 Twists Run 300m TogetherRead More
