JP CrossFit – WOD Metcon (AMRAP – Reps) Accumulate 3-5 reps between working deadlift sets of one of the following pull up options: Strict Chin Up Strict Pull Up Strict Chest to Bar Pull Up Strict L-Pull UpCount the total reps you accumulate in whatever movement standard you choose. () Deadlift (5×3 deadlift with caveats*)...Read More
JP CrossFit – WOD Pick your Poison Pick your workout! 1-Mile Run (Time) Max Effort 1-Mile Run 2k Row (Time) Max Effort 2k Row 80-cal bike (Time) Equivalent to 1 mile run/2k row Successories! Sun’s Out Squirrels Out Successories Vol. 3 (No Measure) 2 rounds not for time: 5 each leg Bulgarian Split Squat (weighted...Read More
JP CrossFit – WOD Metcon (No Measure) EMOM6 2 Strict toes to bar Rx+: Pause at top and at 90 degrees on the way down () Metcon (4 Rounds for reps) 2 rounds of AMRAP 3 8 double db thrusters 20′ double db oh walking lunge –1min rest– AMRAP 3 8 toes to bar 20...Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 18 400m run 2 rounds of 15 russian kb swings 1 ring muscle up Rx: 24kg/16kg Rx+ 32kg/24kg4-5 round goal. Sub ring muscle up for challenging 3 dips.Read More
JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18 400m run 2 rounds of 15 russian kb swings 1 ring muscle up Rx: 24kg/16kg Rx+: 32kg/24kg4-5 round goal. Sub ring muscle up for challenging 3 dips.Read More
JP CrossFit – Olympic Weightlifting Clean (Emom 15, then HS) Emom15: Min 1-5: 80% Min 6-10: 85% Min 11-15: 90% Then find a heavy single without a clock Clean Pull (3×3 @95%) stay flat footed Clean Grip Deadlift (3x(3+1) @90%) 3 Segmented Clean DL + 1 Clean DL. Clear the knees out of the way,...Read More
JP CrossFit – WOD Burpee Paradise (Time) 5 Rounds for time 10 pull ups 10 power snatches* 10 bar over burpees *Rx: 75/55 Rx+ 95/65 15min cap!Most things should be done in about 2 sets. Go out measured. Scale burpees to updowns if burpees really blow you up. Snatches should be doable for the most...Read More
JP CrossFit – WOD Metcon (Time) 3 rounds for time of 400m run 15-12-9 Air squats situps Push ups 23min time cap! Rx+: v-upsonce you finish the 9 push ups, that is one round. You must then go back out on the run and start over with the 15-12-9 rep scheme. This is gonna be...Read More
