JP CrossFit – WOD Front rack split squat Moderate 3×3 per leg. Complete 3 on the right, then 3 on the left. Keep weight the same across sets. This should be light, because it will blow your glutes up! Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 db snatches* 1 box get over* 10 wall balls* 1 box get over* Rx: 50/35, 24″ BGO, 20/14, 10’/9′ Rx+ 60/40, 30″BGO, 11’/10′Scale wb and db snatches to be nearly unbroken most of the time. For the box get over, it is ideal to vault over, although hands, knees and feet can be used. ()Read more

JP CrossFit – WOD Deadlift (Moderate 1×5 touch and go (around 70-80% 1rep)) This will end up being the weight you use for the metcon, but for 3 reps. These reps should be touch and go. Stells Haus of Love (5 Rounds for reps) EMOM 10 Min 1: 3 deadlifts* Min 2: AMRAP bar over burpees* Deadlift weight is from the 1×5 complex. Click Rx if you complete all deadlifts and BOB as Rx. Score is BOB.Read more

JP CrossFit – WOD Metcon (Weight) Build to a heavy complex of 1 cluster 1 thrusterYou may pause in the overhead or at the shoulder between reps. Narf (Time) For time: 9-15-21 thrusters* pull ups *Rx: 95/65 10 min cap!Lols I had accidentally just put up Fran. This is Fran’s evil step sister.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 30 min AMRAP with a partner: 100 box jumps 100 goblet squats (50/35) 100 DB snatches (50/35) EMOM starting @ 0:00-5 burpees Rx: 3 burpees Rx+: 5 burpeesnewer folks can consider doing a team of 3!Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 30 min AMRAP with a partner: 100 box jumps 100 goblet squats (50/35) 100 DB snatches (50/35) EMOM starting @ 0:00 – burpees! Rx: 3 burpees Rx+: 5 burpeesnewer folks can consider doing a team of 3!Read more