JP CrossFit – Community Metcon (10 Rounds for time) 10x 100m sprint repeats –rest 90 seconds–Goal is to hit each 100m hard and to try to make it the same time each round We’re looking at a 1:3 work rest ratioRead More
JP CrossFit – WOD Metcon (No Measure) Prehab 2 rounds of 10 x goblet squats and press 10x 90/90 10x kettlebell scredrivers/arm () () () Metcon (Weight) Build to a heavy complex of 1 snatch 2 overhead squats Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 overhead Squat bar over burpees Rx: 75/55 Rx+: 105/75 14 min cap!*choose...Read More
JP CrossFit – Olympic Weightlifting Snatch (3×2 @70-75%) Clean complex (3x(1+2) @60%) 1 hip clean + pause jerks Front Squat (3×2 @RPE 6-7) if you don’t have a sense of RPE, try aiming for 85% Clean Pull (2×4@100%)Read More
JP CrossFit – WOD Metcon (3 Rounds for reps) With a partner I-go-you-go 5 min clock 60 toees to bar 60ft weighted walking lunge* AMRAP over the shoulder object toss –2min rest– With a 5 min clock 60ft weighted walking lunge* 20 over the shoulder object toss AMRAP toes to bar –2min rest– With a...Read More
JP CrossFit – WOD Metcon (No Measure) 5×5 Bench press –5 hard ring rows after each working set– Bench Press Metcon (No Measure) With an 8 min clock your choice of: 1) 30 single unders for time 2) 30 double unders for time 3) 30 cross over single unders for timeYou get as many attempts...Read More
JP CrossFit – WOD Announcement Sorry it looks like we’re doing a ton of workouts but we’re not! You get to choose between the run version and the row version. There is an Rx+ option for the run and not for the row. There are multiple inputs in case you don’t have previous histories for...Read More
JP CrossFit – WOD Metcon (No Measure) Handstand walk skill practice time: For athletes with Handstand walk: -max distance unbroken hsw (5ft increments) -hsw turning practice -hsw plate obstacle walk For athletes without HSW yet -box around the worlds (5 reps) -5×10 shoulder taps -10x kick ups Max Distance Handstand Walk Every 5ft unbroken counts....Read More
JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) 25 min AMRAP: 30 kettlebell swings 20 backstep lunges 10 push ups X Choose for X: 500m row 400m run 80 double unders 1 mile assault bike 1.6K echo bike Rx = 16kg/12kg Rx+ = 24kg/16kg, HSPUYou must do each cardio element at least...Read More
JP CrossFit – Community Metcon (Time) 3 Rounds for time of 300m run at moderate pace 30 air squats 20 lunges 10 burpees 300m as fast as you canMake sure to do a warm up run and warm up all the movements before you start!Read More
