JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) Weighted Version AMRAP 20 300m run 14 power cleans 14 weighted lunges 14 shoulder to overhead 30 lateral hops Unweighted Version AMRAP 20 300m run 14 air squats 14 Jump lunges 14 push ups 30 lateral hopsRead More
JP CrossFit – WOD Metcon Metcon (Weight) E90 seconds for five rounds 1 push jerks 2 split jerks Split Jerk (1×1) Half Acid Bath (Time) For time: 250m ski-erg 500m bike 250m row 5 min cap!!!Set yourself on fire and goooooo! Each segment should take about a 1:00-1:30. 500m=.5 kilometers on bikeRead More
JP CrossFit – Olympic Weightlifting Three weeks left in our taper: weights are increasing, volume is decreasing. Weightlifting Hang Snatch (8×1) Start at 80% of your max snatch and work up to 85%. Focus on pulling yourself down into the receiving position FAST. Back Squat (1RM) 20 min to find a 1RM. If you miss...Read More
JP CrossFit – WOD Metcon (No Measure) Back Squat Set 1: 8 reps @ moderate or (70%) Set 2: 6 reps @ heavy or (75%) Set 3: 4 reps @ heavy or 80% Set 4: AMRAP reps @ heavy or 85% (shoot for 2-4 reps) Back Squat Metcon (Time) For time : 60 wall balls*...Read More
JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10: 2-4-6-8-10-12….. Toes to bar Burpee box jumps over At the end of each round: 10 ft handstand walk5ft is one rep. One wall walk is one rep.Read More
JP CrossFit – WOD Metcon (Time) With a 14 min clock: 500m row 50 kettlebell swings* 400m run With time remaining: Max clean *Rx = 16kg/12kg Rx+ = 24kg/16kgYou should only take one break at most on the kettlebell swings. Plan for 5-7 minutes to lift. CleanRead More
JP CrossFit – Community 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (AMRAP – Rounds and Reps) AMRAP 10 20 kb drags 20 air squats 20 situps 20 push upsRead More
JP CrossFit – Community Metcon (AMRAP – Reps) With a 20 min clock: In teams of two, I-go-you-go: 30 rounds of: 4 dumbbell hang snatches 3 burpees With remaining time: AMRAP wall balls Rx+: Heavy wall ballsPartners switch off each round. You should have around 5 min for wall balls. Partners try to accumulate as...Read More
