WOD

JP CrossFit – WOD Metcon (Weight) Every 90 seconds for 6 rounds: 1 power snatch + 1 overhead squatWork up in weight across the rounds Metcon (Time) 10 rounds for time: 4 deadlifts 3 hang power snatches 2 overhead squats Rx: 115/105/85/75 10 min time cap!
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JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 20 Min 1: 60 Double Unders Min 2: 20 Sit-ups Min 3: AMRAP Rope Climbs Min 4: Rest Score is the total number of rope climbs completed.
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JP CrossFit – WOD Back Squat (2×4 @ 80-95%) Front Squat (3×5 at 60-70%) Just like on 6/4, these will be “back off sets” meaning they should be lighter and nowhere near your back squat weight but will add more squat volume. You can decide to go up between sets or stay at the same weight. If you feel good, consider going heavier than you did two weeks ago.
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JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10: 1-2-3-4… Bar Muscle Ups 2-4-6-8… Burpee Box Jump Overs Score is the number of rounds and reps completed.
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JP CrossFit – Community Metcon (Time) For time with a partner (you-go-I-go) Cash in: 50 burpees Into 4 rounds of: 20 dumbbell clean and jerks 20 goblet squats 20 russian twists 20 hops over the dumbbell Cash out: 50 burpees 28 min cap!
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