JP CrossFit – WOD Announcements Quick scheduling announcement! There will be no open gym this Saturday from 12:30-2:30pm and no 24/7 access from 2:30- 4:00pm. Sorry for the inconvenience folks! Metcon (AMRAP – Reps) AMRAP 14, With a partner Partner A: AMRAP cal row Partner B:2 rounds of 35 single unders 1 box get over*...Read More
JP CrossFit – Olympic Weightlifting Snatch (EMOM 15 + HS) One rep every minute for 15 min: 1-5: 73% 6-10: 78% 11-15: 83% Then do a heavy single without a clock. Snatch Grip Deadlift (2x(3+1) @85%) 3 segment snatch deadlifts + 1 snatch deadlift. Segment = pause off the ground, at the knee, and in...Read More
JP CrossFit – WOD Announcements Quick scheduling announcement! There will be no open gym this Saturday from 12:30-2:30pm and no 24/7 access from 2:30- 4:00pm. Sorry for the inconvenience folks! Cindy on the Run (AMRAP – Rounds and Reps) AMRAP 20 3 rounds of Cindy 5 shuttle runs* 1 round of Cindy = 5 pull...Read More
JP CrossFit – WOD Press in Split (3×2 per leg) Do two presses with the right leg forward, reset and do two presses with the left leg forward. After doing both then re-rack. Goal here is to solidify your split position and also tire your arms a bit Split Jerk (moderate 5×1) Moderate= around 80-85%...Read More
JP CrossFit – WOD Metcon (Time) For Time: 1:00on/1:00off 2 rounds of 75 wall balls 15 cleans Rx: 115/85 Rx:155/105, tall balls 20min cap!You can only chip through the work during the 1:00 work phase. Pick a wall ball weight that allows you to work at big sets–shoot for sets of 10. Because you get...Read More
