JP CrossFit – Community Metcon Metcon (3 Rounds for reps) 3 rounds, Fight Gone Bad-style: Ring rows Box jumps* Kettlebell swings* V-ups Dumbbell snatches* — rest 1 min — *Rx = 24″/20″, 20kg/16kg, 50/35Fight Gone Bad is an EMOM. Spend one minute per movement, completing as many reps as you can before moving on. Your...Read More
JP CrossFit – Community Metcon Metcon (Time) For time: With a partner: 600m run 100 lunges 100 goblet squats 100 Russian twists 100 Russian swings 600m run 22 minute soft cap!Partners run together. Split the rest of the work evenly however you like.Read More
JP CrossFit – WOD Metcon Metcon (No Measure) Deadlift: 8-6-4-2-2-2-2 After every set: 3 ring dips Deadlift Metcon Metcon (AMRAP – Reps) Teams of 2! AMRAP 10: P1: 250m row P2: AMRAP push upsPlayer 2 gets as many push ups as they can while Player 1 rows. Once P1 finishes their row, players switch. P1...Read More
JP CrossFit – Olympic Weightlifting Last heavy day before taper week! Weightlifting Clean and Jerk (1RM) Three attempts to find a 1RM. Muscle Snatch (6×2) Slow pull – from ground to mid-thigh should be at half speed. Focus on close bar path, high elbows, tight overhead. Don’t go heavier than 65% of your max snatch,...Read More
JP CrossFit – WOD Metcon Metcon (Time) For time: 3 rounds: 21 sit ups 15 up downs 9 front squats (115/80) 2 rounds: 21 sit ups 15 up downs 9 front squats (135/95) 1 round: 21 sit ups 15 up downs 9 front squats (155/105) Rx+ = 135/95, 155/105, 175/115 18 min time cap!Read More
