JP CrossFit – WOD Quarter finals WOD 1 (4 Rounds for reps) 4 rounds of Min 1: AMRAP snatches* Min 2: AMRAP cal row Min 3: amrap double db box step ups Min 4: Rest *Rx: 135 /105/ 85 /65, 2x 50 / 35 /25/20, 20′ box height only*If you’re competing in quarterfinals you must use prescribed weights/standards according to your division/gender which you can find on the score sheet. In bold are official weights. Note: db must be in a hang position stepping up onto box.Read more

JP CrossFit – WOD Stimulus Threshold Metcon (Time) With a 20 min clock, teams of 2, 3 rounds 400m joint partner run 20 power cleans with time remaining AMRAP 10 bar over burpees 10 deadlifts Rx: 185/155/125/105Partition cleans however you like. These should be heavy singles. Both partners run together, scale run up or down to take approximately 2-2:30min.You cannot start working until both partners are back. Deadlift stays the same weight. Try to partner with someone interested in using the same weight.Read more

JP CrossFit – WOD Stimulus Threshold Metcon (AMRAP – Rounds and Reps) With a 20 min clock, teams of 2, 3 rounds 400m joint partner run 20 power cleans with time remaining AMRAP 10 bar over burpees 10 deadlifts Rx: 185/155/125/105Partition cleans however you like. These should be heavy singles. Both partners run together, scale run up or down to take approximately 2-2:30min.You cannot start working until both partners are back. Deadlift stays the same weight. Try to partner with someone interested in using the same weight.Read more

JP CrossFit – WOD Back Rack Split Squats (Moderate 5×3/ per leg) 3 reps on one leg, then 3 reps on the other and then re-reack. Metcon (No Measure) EMOM 6 2-5 strict toes to barNO SWING AT ALL. Try for a straight legged variation if possible. Control on the way down as wellRead more

JP CrossFit – WOD Stimulus Lift Back Rack Split Squats (Moderate 5×3/ per leg) 3 reps on one leg, then 3 reps on the other and then re-reack. Metcon (No Measure) EMOM 6 2-5 strict toes to barNO SWING AT ALL. Try for a straight legged variation if possible. Control on the way down as wellRead more