JP CrossFit – WOD Metcon Metcon (3 Rounds for reps) Part A: With a 3 min clock 20 step ups* 18 situps AMRAP pull ups -2 min rest – Part B: Wit a 3 min clock 20 step ups* 18 sit ups AMRAP chest to bar -2 min rest – Part C: With a 3...Read More
JP CrossFit – WOD Metcon (2 Rounds for reps) EMOM 8 Min 1: 2 rope climbs* Min 2: 10 bicep curls 🙂 Min 7: AMRAP rope climbs* Min 8: AMRAP bicep curls *Rx+: LeglessWear long pants and/or tall socks!! Curls can be done with dumbbells or barbell. Reps 7-10 should feel hard. Karen (Time) For...Read More
JP CrossFit – WOD Weightlifting Snatch Grip Deadlift (1×2 hard reset) Metcon Metcon (Weight) EMOM 12 2 power snatches (drop from the top) Power SnatchRead More
JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2! AMRAP 20 5-10-15-20-25 etc Synchro burpees Synchro air squats After each set: 8 shuttle runs eachPartners do 5 burpees and 5 air squats together. One person runs at a time, completing all 8 of their shuttle runs while their partner rests....Read More
JP CrossFit – Community Metcon Warm-up (No Measure) Marsha P. Johnson and Sylvia Rivera are key transgender rights and gay liberation activists. Johnson and Rivera are credited with sparking the 1969 Stonewall Riots after having resisted arrest at the Stonewall in. Together they co-founded STAR which offered services and advocacy for homeless queer youth and...Read More
JP CrossFit – WOD Metcon Metcon (Time) For time: 800m run 27 thrusters (75/55) 600m run 21 thrusters (95/65) 400m run 15 thrusters (115/80) 200m run 9 thrusters (135/95)21 minute time cap! At Home/Zoom Warm-up (No Measure) General Mobility 400m run Leg swings Drinking birds Frankensteins Lunge + Twist Good mornings Figure 4 Pec stretch...Read More
JP CrossFit – WOD Metcon Metcon (Time) For time: 9-7-5-3 Power snatches* 15-12-9-6 Toes to bar *Rx = 115/80 Rx+ = 155/1059 minute time cap! At Home/Zoom Warm-up (No Measure) General Mobility Pec stretch Tricep Stretch Frisky Pass throughs Around the world External rotation Archer General Warm up 3 rounds of 4 Air planes 8...Read More
JP CrossFit – WOD Weightlifting Back Squat (5-5-AMRAP) Metcon (Time) For time: 60 wall balls* 40 dumbbell snatches* 20 dumbbell over burpees *Rx = 20/14, 50/357 minute time cap! At Home/Zoom Warm-up (No Measure) General Mobility: Foam roll/Lacrosse Ball Bottom of feet Calf Quad Hip Thoracic Lat Lunge + Twist Shoulder Openers Inch Worms Knee...Read More
