JP CrossFit – WOD Metcon (Weight) Build to a heavy complex of 1 cluster 1 thrusterYou may pause in the overhead or at the shoulder between reps. Narf (Time) For time: 9-15-21 thrusters* pull ups *Rx: 95/65 10 min cap!Lols I had accidentally just put up Fran. This is Fran’s evil step sister.Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 30 min AMRAP with a partner: 100 box jumps 100 goblet squats (50/35) 100 DB snatches (50/35) EMOM starting @ 0:00-5 burpees Rx: 3 burpees Rx+: 5 burpeesnewer folks can consider doing a team of 3!Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 30 min AMRAP with a partner: 100 box jumps 100 goblet squats (50/35) 100 DB snatches (50/35) EMOM starting @ 0:00 – burpees! Rx: 3 burpees Rx+: 5 burpeesnewer folks can consider doing a team of 3!Read More
JP CrossFit – WOD Metcon (5 Rounds for calories) EMOM x 20 MIN 1- 12 burpees MIN2- 18 situps MIN 3- 12/9 cal row* MIN 4- rest Rx: row increase by 2 each round: 12,14,16,18,20 9,11,13,15,17 Rx+: 15 burpees, 25 situps cals start at 15/12: 15,17,19,21,23 12,14,16,18,20Burpees and situps should be at a recovery pace!...Read More
JP CrossFit – Olympic Weightlifting Announcements Athletes Choice Power Snatch (1RM) Power Clean (1RM) Power Clean + Power Jerk Push Jerk (1RM) Power Clean + Power Jerk Back Squat (Heavy 1×5) Weightlifting Day 3 for Newbies Focus: Snatch set-up Lift offs Pausing Snatch Deadlift Snatch Deadlift Low Hang Snatch SnatchRead More
JP CrossFit – WOD Strength (Weight) Every 90s x 6 2 FSQ + 1 BSQThis should be light and feel good- aim for about 60-70% of your 1RM front squat! Metcon (Time) 6-5-4-3-2-1 wall walks 2-4-6-8-10-12 strict pullups 15min cap!This goes from a wall walk workout to a pullup workout fast! Make sure you scale...Read More
JP CrossFit – WOD Strength (Weight) Every 90s x 6 1 hang snatch pull 1 hang power snatch 1 power snatch Thresher Shark (Time) 7 Rounds: 45 double unders 9 hang power snatch (96/65) 11 min time cap!Can you go EMOM?!Read More
JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) 2 min on/1 min off for 7 rounds: AMRAP: 7 wallballs* 5 HSPU 3 front squats* -pick up where you left off- Rx: 115/80, 20/14 Rx+: 155/105, 11ft/10ft wall ball targetYou will be working through the AMRAP for 2 minutes and then rest for 1...Read More
JP CrossFit – Community Metcon (3 Rounds for reps) EMOM 21: Min 1: 45s static hold Min 2: 45s AMRAP push ups/HSPU Min 3: 45s AMRAP air squats/pistols Min 4: 45s AMRAP sit ups/v-ups Min 5: 45s AMRAPkettlebell swings Min 6: 45s AMRAP calorie row Min 7: rest Static holds: Active squat Bar hang Handstand...Read More
