JP CrossFit – WOD Stimulus Pacer or Grinder You must run Swiftie (Weight) Rx: 1 mile run Max clean 16 min Cap! Rx+ 2 mile run Max clean 21 min cap!Budget at least 4 min to clean, regardless of what version you choose. Make sure you write down whether you power or squat cleaned. below are multople inputs you can add in case you crush your run or clean ur run or clean! You must row Swiftie (Weight) 2k row max clean 15 min cap!Row version is here for folks who will not be running Power Clean For your reference and in case you PR Squat Clean (For your reference and in case you PR) 1-Mile Run (Time) Max Effort 1-Mile Run 2-Mile run (Time)Read more

JP CrossFit – WOD Stimulus Pacer or Grinder You must run Swiftie (Weight) Rx: 1 mile run Max clean 16 min Cap! Rx+ 2 mile run Max clean 21 min cap!Budget at least 4 min to clean, regardless of what version you choose. Make sure you write down whether you power or squat cleaned. below are multople inputs you can add in case you crush your run or clean ur run or clean! You must row Swiftie (Weight) 2k row max clean 15 min cap!Row version is here for folks who will not be running Power Clean For your reference and in case you PR Squat Clean (For your reference and in case you PR) 1-Mile Run (Time) Max Effort 1-Mile Run 2-Mile run (Time) 2k Row (Time) Max Effort 2k RowRead more

JP CrossFit – WOD Stimulus Lift, Threshold Shoulder Press (E90 Sec for 6 rounds 2 shoulder presses @ 80-90%) Find your weight and hit it for each round (same weight) Metcon (Time) 3 rounds for time 20 db goblet lunges 20 db hang clean and jerks 20 burpee over dumbbells –1 min rest– Rx: 60/50/40/35 15 min cap!Aim for lunges and clean and jerks to be relatively unbroken. We’re looking for light and fast.Read more

JP CrossFit – WOD Stimulus Lift Deadlift Program: Week 6 Deadlift (Build to a 1×2 at 85-90% of your 1RM) Back off Sets (Weight) Every 3 minutes for 3 rounds 3 deadlifts at 70-75% of your 1 RM Metcon (No Measure) Not for time Accumulate 50 DB plank pull throughs ()Read more

JP CrossFit – WOD Deadlift Program: Week 6 Deadlift (Build to a 1×2 at 85-90% of your 1RM) Back off Sets (Weight) Every 3 minutes for 3 rounds 3 deadlifts at 70-75% of your 1 RMRead more