JP CrossFit – WOD Push Jerk (Heavy 1×2) From the rack Split Jerk (Heavy 1×2) Annie’s A Jerk (Time) For time: 50-40-30-20-10 double unders situps 5-4-3-2-1 jerk 13 min cap! Rx: 135/95 Rx+ 185/135OMG have so much fun! Jerks are from the floor btw. 13 min cap!!Read More
JP CrossFit – WOD Metcon (4 Rounds for reps) EMOM 24 min 1: AMRAP cal row min 2: rest min 3: AMRAP medball/sandbag over the shoulder toss or db clean min 4: rest min 5: AMRAP ring muscle ups min 6: restWork hard on that minute since you get a 1:1 work rest ratio. If...Read More
JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 16 9 Overhead squats 6 bar over burpees 3 bar muscle ups Rx: 95/65 Rx+: 115/85OHS weight should be unbroken. Goal 5-7 rounds.Read More
JP CrossFit – WOD Hang Power Snatch This is to help you build hip explosion Metcon (Time) 21-15-9 Snatch Handstand push up Rx: 95/65 11min cap!Snatches should be chained. Minimum sets of 5Read More
JP CrossFit – Olympic Weightlifting Snatch complex (7x(1+1) @70-80%) 1 Snatch + 1 Hang Snatch (above knee) You can use straps if returning the bar to the hang is your limiting factor. Snatch Pull (5×2 @80-90%) Pause below the knee, then pause above the knee. Keep your back activated and focus on exploding vertically with...Read More
JP CrossFit – WOD Metcon (No Measure) EMOM 7 4-6 pistol squats/ hard progressions Rx+: weighted pistol squats Metcon (Time) For Time with a partner, i-go-you-go 60 cal row 60 deadlifts* 60 v-ups 60 box jump overs 16 min cap! Rx: 155/125, 24″/20″ Rx+ Cal bike, 185/155, GHD situpRead More
JP CrossFit – WOD Back Squat (Heavy 5×3) Each set should be challenging/uncomfortable Metcon (Time) For Time 50 DB hang clean and jerks –every time you put the db down, 7 burpees– Rx: 50/35 Rx+ 70/50*note you may only rest in the front rack,hang or overhead position. You cannot back rack the db or place...Read More
JP CrossFit – WOD Announcements Sign up for Memorial day Murph!https://docs.google.com/spreadsheets/d/1FbIqArKhqUv6jO4fNSqLTPwSL6DtoaOapnLtxnP23CM/edit#gid=0 A little something for everyone (AMRAP – Rounds and Reps) AMRAP 30 800m run 3 power cleans Rx: 70-79%, or moderate/chainable Rx+ 80-90% or heavy/singlesThe run volume here is high (around 2-3miles). If you haven’t been running recently, alternate each round with running and...Read More
