JP CrossFit – WOD Stimulus Pacer/threshold Metcon (4 Rounds for reps) 4 rounds of Min 1: 35 dubs Min 2: rest Min 3: AMRAP over the shoulder d-ball clean Min 4: rest Min 5 AMRAP ring muscle ups Min 6: rest Rx+: 70 dubs (lets gooooo!!)Read More
JP CrossFit – WOD Stimulus Lift Deadlift Program: Week 7 Deadlift (Build to a 1×2 at 90-95% of your 1RM) Back off Sets (Weight) Every 3 minutes for 3 rounds 3 deadlifts at 75-80% of your 1 RM Metcon (No Measure) Not for time 30-50 back extensions (supermans) or hip extensions on GHDRead More
JP CrossFit – WOD Deadlift Program: Week 7 Deadlift (Build to a 1×2 at 90-95% of your 1RM) Back off Sets (Weight) Every 3 minutes for 3 rounds 3 deadlifts at 75-80% of your 1 RMRead More
JP CrossFit – Community Metcon (Calories) In teams of 3 AMRAP 30 Partner 1: AMRAP cal row or bike Partner 2: 1 round of 10 db cleans 8 db front squats 6 db shoulder to overhead 4 db clusters Partner 3: restChoose a weight that would allow you to do the work unbroken without putting...Read More
JP CrossFit – Community Metcon (Calories) In teams of 3 AMRAP 30 Partner 1: AMRAP cal row or bike Partner 2: 1 round of 10 db cleans 8 db front squats 6 db shoulder to overhead 4 db clusters Partner 3: restChoose a weight that would allow you to do the work unbroken without putting...Read More
JP CrossFit – WOD Stimulus Threshold Metcon (4 Rounds for reps) 4 rounds of Min 1: 14/12 cal row Min 2: Rest Min 3: AMRAP handstand walk Min 4: rest Rx+: Assault bike 😉 HSW Scales: Shoulder taps, around the worlds, kick ups…etc (not wall walks)Read More
JP CrossFit – Olympic Weightlifting Snatch (5×1 @85-93%) Clean and Jerk (3×1 @85-90%) Back Squat (3×2 @83+%) aim for three reps in reserve Push Press (3×2 @90+%) aim for three reps in reserveRead More
JP CrossFit – WOD Stimulus Pacer or Grinder You must run Swiftie (Weight) Rx: 1 mile run Max clean 16 min Cap! Rx+ 2 mile run Max clean 21 min cap!Budget at least 4 min to clean, regardless of what version you choose. Make sure you write down whether you power or squat cleaned. below...Read More
JP CrossFit – WOD Stimulus Pacer or Grinder You must run Swiftie (Weight) Rx: 1 mile run Max clean 16 min Cap! Rx+ 2 mile run Max clean 21 min cap!Budget at least 4 min to clean, regardless of what version you choose. Make sure you write down whether you power or squat cleaned. below...Read More
