JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21: 4-8-12-16-20 etc Dumbbell clean and jerks Sit ups Box jumps — 250m row/200m run/9 cal bike after each round —Read More
JP CrossFit – Community Metcon Metcon (Time) For time: 900m run 40 air squats 40 twists 40 dumbbell cleans 600m run 30 air squats 30 twists 30 dumbbell cleans 300m run 20 air squats 20 twists 20 dumbbell cleans 26 minute cap!Read More
JP CrossFit – Olympic Weightlifting Weightlifting Snatch complex (5x(1+3)) 1 Power Snatch + 3 Overhead Squats, five sets at 70-75% Push Press (3×3) 70-75%. If your push press 1RM is old and this feels light, you can go heavier. Keep the emphasis on the leg drive, though – this shouldn’t be a shoulder grind. Front...Read More
JP CrossFit – WOD Weightlifting Back Squat (Find a heavy 3!) Metcon Metcon (Time) For time: 18/15 calorie bike 15 x 25′ shuttle runsNo time cap, no need to scale. Just go!Read More
JP CrossFit – WOD Weightlifting Power Clean (Find a heavy triple, touch and go) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsshould be a 10-13 minute thing. 14 minute soft cap, 15 minute hard!Read More