WOD

JP CrossFit – Community Metcon (Time) For time, in teams of 2, i-go-you-go 2 mile run 100 db plank drags 100 lateral hops 100 russian twists 100 db clean and jerks 35 min cap!Partners can split up the run however they like or, if y’all are planning on doing murph, both partners should do all of the run together. New folks should cut the volume down by at least 25% and consider only running 1 mile (cumulative)
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JP CrossFit – WOD Stimulus Grinder Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRx+: weight vest 20/14 Note: this is murph prep and you should be looking to use the scale you think. you might use for murph. Consider using one scale down from your usual push up/pull up scale. Volume is high here.
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JP CrossFit – WOD Stimulus Grinder Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRx+: Weight Vest 20/14 Note: this is Murph prep and you should be looking to use the scale you think. you might use for Murph. Consider using one scale down from your usual push up/pull up scale. Volume is high here.
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JP CrossFit – WOD Stimulus lift, sprint Metcon (Weight) E3mom for 7 rounds 3 power cleans tough-n-goBuild in weight across sets. If you have a real heavy clean, plan to start your first set at around 60% Metcon (AMRAP – Reps) AMRAP 1 power cleans @ 75% of heaviest setpop the top and light the fuse. You should be able to chain abour 4-5 reps at least and aim for at least 10 in that min.
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JP CrossFit – WOD Stimulus Lift, Sprint Part 1 (Weight) E3MOM for 7 rounds: 3 Power Cleans (touch and go) Build in weight across sets. If you have a real heavy clean, plan to start your first set at around 60%. Part 2 (AMRAP – Reps) AMRAP 1: Power cleans @ 75% of heaviest set reached during Part 1P op the top and light the fuse! You should be able to chain about 4-5 reps at least and aim for at least 10 in that minute.
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