JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24, in teams of 3 Partner A: 200m run or 300m row Partner B: One of the following holds for :30 seconds plank hold side plank hold wall squat hold hollow hold handstand hold overhead plate hold Partner C: AMRAP 10 db snatches 8 push ups 6 db russian twists 4 single db devils press Rx+: 14/12 cal bikePartner B must accumulate :30 seconds of a hold during their rest minute. Score is rounds and reps of AMRAP. Partner B picks up where partner C left off. New folks should consider resting instead of doing a hold. Scale row or run to take no longer than 1:30.Read more

JP CrossFit – WOD Metcon (Time) 5 Rounds for time: 10 toes to bar 15 deadlifts 20 box step ups 14min cap! Rx: 155/105 Rx+: 185/135Prioritize hard toes to bar scale over increasing in barbell weight today. Toes to bar and deadlifts in 3 sets or less.Read more

JP CrossFit – Olympic Weightlifting Split Jerk (3×3 @72-82%) from a rack Push Press (3×5 @67-77%) focus on vertical dip Front Squat (3×5 @67-77%) keep 2-3 reps in reserveRead more

JP CrossFit – WOD Back Rack Split Squats (5×3/leg ) You will complete 3 reps on one leg, switch legs, complete 3 reps on the other leg and then re-rack. Keep the same weight across sets. Go lighter than you think–this will light you up! Metcon (No Measure) 10 rounds of :10on/:20 off L-sit hold Rx+: ParallettesHold as long as you can during the 10 seconds of work. There is no score for this.Read more

JP CrossFit – WOD Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb15min cap! Amanda Lite (Time) 9-7-5 hard pull up squat snatch @ 75-85% 1rm squat snatch 15min cap!Pull ups should be done at most as tripplees, ideally doubles and singles. Barbell weight should be done as singlesRead more