JP CrossFit – WOD Metcon Metcon (Time) For time: 10-20-30 Russian kettlebell swings Russian twists 10-20-30 Pistols Push ups 10-20-30 Goblet squats Burpees *Rx = 24kg/16kg Rx+ = 32kg/24kg 21 min cap!Read more

JP CrossFit – WOD Weightlifting Oly Ladder (2 Rounds for weight) Starting with an empty barbell, EMOM for as long as possible: 1 snatch – add 5 or 10 lbs after every successful lift – upon failure, switch to cleans. Continue in this manner until failure. Your score is your final snatch weight and your final clean weight. Snatch Indicate power or squat in your notes. Clean Indicate power or squat in your notes.Read more

JP CrossFit – WOD Weightlifting Shoulder Press (1 rep max) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8: 8 tall box jumps* 8 v-ups 1 pull up* – add 1 pull up every round *Rx = 30″/24″ Rx+ = start at 5 pull upsGoal is to keep pull ups unbroken as long as possible.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 35 Partner A: 400m run Partner B: AMRAP 20 russian swings 20 stepback lunges 20 russian twists 20 up downs 20 plate to overhead Partner C RestRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 35 Partner A: 400m run Partner B: AMRAP 20 russian swings 20 stepback lunges 20 russian twists 20 up downs 20 plate to overhead Partner C RestRead more