JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 17 12 push ups* 14 situps* 16 Weighted lunge* 18 snatches 20 lateral hops *Rx+:Plyo push ups, weighted situps, overhead weighted lungesRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 17 12 push ups* 14 situps* 16 Weighted lunge* 18 snatches 20 lateral hops *Rx+:Plyo push ups, weighted situps, overhead weighted lungesRead More

JP CrossFit – Olympic Weightlifting Never heard of it? I got you, fam: https://www.catalystathletics.com/exercise/408/Press-In-Split/ Warm-up Press-in-Split in sets of 5, no heavier than 50% of your jerk. Focus on having a super-stable split position, internal rotation in the shoulders, pinching your traps together, etc. Weightlifting Clean complex (4×1) Clean + Jerk + Front Squat +...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 Deadlift* 9 v-ups 6 devils press* 3 ring muscle ups *Rx: 135/95, 50/35 **Rx+:185/125Read More

JP CrossFit – WOD Max Plank Hold reps= total seconds in plank Metcon (AMRAP – Rounds and Reps) AMRAP 18 :30sec L Static kb hold* :30 sec R Static Kb Hold* 12 dumbbell dead lifts* 9 DB Hang power cleans* 6 DB shoulder to over heads* 3 wall walks *Rx 24kg/16kg, 50/35 **Rx+ 32kg/24kg, 70/50Read More

JP CrossFit – WOD Back Squat (1×1) Recommended warm-up Back squat 10-8-5-3-1-1-1-1-1 Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Partner Karen (Time) With a partner, for time: 150 wall balls Rx = 20/14, 10’/9′Read More

JP CrossFit – WOD Weighted Pull-ups (1×1) Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 dumbbell clean and jerks* 10 toes to bar 10 burpee over dumbbells* 10 pull ups *Rx: 50/35 **Rx+: 70/50, chest to bar pull upsRead More

JP CrossFit – WOD Hang Snatch (1×1) Metcon (4 Rounds for reps) EMOM 12 (4 rounds) min 1: 14/12 cal row min 2: AMRAP squat snatch min 3: rest *Rx 75/55 **Rx+: 95/65Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 Partner 1: 500m Row Partners 2 and 3, I-go-you-go AMRAP 10 rounds of Crash and Burn I* 30 KB swings –2min rest between transitions– *1 Crash and Burn Round 1 Jump squat 2 jump lungesAfter Partner 1 finishes rowing, everyone rests for 2...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 Partner 1: 500m Row Partners 2 and 3, I-go-you-go AMRAP 10 rounds of Crash and Burn I* 30 KB swings –2min rest between transitions– *1 Crash and Burn Round 1 Jump squat 2 jump lungesAfter Partner 1 finishes rowing, everyone rests for 2...Read More