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
JP CrossFit – WOD Metcon (6 Rounds for reps) 7 rounds of 15 sec on/ 30 sec off AMRAP hang power snatches Metcon Metcon (Time) 7 rounds 7 pull ups 7 power snatches* 7 burpees *Rx: 75/55 12 min cap!Light and fast today!Read More
JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: Teams of 2: Player 1: Active hold* Player 2: 30 lateral hops 10 swings 10 squat cleans *0:00-6:00 – squat hold 6:00-12:00 – plank holdPlayer 1 holds an active squat while Player 2 does one round of work. Players switch roles once...Read More
JP CrossFit – Olympic Weightlifting Backing off the percentages a bit this week to give your bodies a rest and focus on techique, i.e. deloading! Weightlifting Hang Power Clean (5×3 at 60-65%) Weightlifting Split Jerk (5×1 at 60-65%) 2 sec pause in the dip, 2 sec pause in the catch Weightlifting Back Squat (4×4, 50-60%)...Read More