JP CrossFit – WOD Metcon (Time) For time 5 rounds: 200m run 3 squat cleans* 13 min cap!! *Rx: 185/125 Rx+: 225/155 Suns out Squirrels Out Successories (No Measure) 3 rounds not for time: 20 bus drivers 20 frontal raises 20 lateral raisesBus drivers use light weight 10lb or 5lb plates. Frontal + lateral go...Read More
JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18: 250m row or 200m run 10 dumbbell snatches* 50 double unders 10 handstand push ups *Rx: 50/35 Rx+: 60/40Great day to scale number of HSPU if you have them but at a limited volume.Read More
JP CrossFit – WOD Metcon (No Measure) Build to a heavy complex of 1 hang power clean 1 front squat 1 cleanFinal clean can be either squat or power clean (think about what you might want to use in the workout) 18.2ish (Weight) In 12 minutes: 1-2-3-4-5-6-7-8-9-10 Front squats (95/65) Bar-over burpees With remaining time,...Read More
JP CrossFit – Community Championship Fight Gone Bad (AMRAP – Reps) Five rounds of: 1 min of wall-ball shots (20#/14#) 1 min of sumo deadlift high-pull (75#/55#) 1 min of box jumps (20″) 1 min of push press (75#/55#) 1 min of row for calories 1 min restRead More
JP CrossFit – Olympic Weightlifting Weightlifting Snatch complex (3x(1+3), 72-77%) Power Snatch + Overhead Squat Front Squat (5×3, 72-77%) Accessories 5×5 Box Jump w/straight-legged landing 4×8 Superset: Barbell Row Rear Delt Flies Push Press (4×2, 72-77%) Go a little heavier if your 1RM is super old.Read More
JP CrossFit – WOD Push Press (Work up to a moderate 4 rep for three sets) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 12 Box Jumps 12 Hollow Body Rocks 12 Single Dumbbell Push Press 12 Up Downs Rx: 50/35Read More
JP CrossFit – WOD Announcements Order your 02130 “power is for every body” t-shirt, now available in a muscle crop and tee-crop! Order by Monday! https://forms.gle/44mM82YDc1Yv5aAG7 Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsIf you don’t have a record of a full Cindy, try to match or exceed...Read More
