JP CrossFit – WOD Metcon (Weight) Every 90 seconds for 6 rounds: 1 power snatch + 1 overhead squatWork up in weight across the rounds Metcon (Time) 10 rounds for time: 4 deadlifts 3 hang power snatches 2 overhead squats Rx: 115/105/85/75 10 min time cap!Read more

JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 20 Min 1: 60 Double Unders Min 2: 20 Sit-ups Min 3: AMRAP Rope Climbs Min 4: Rest Score is the total number of rope climbs completed.Read more

JP CrossFit – WOD Back Squat (2×4 @ 80-95%) Front Squat (3×5 at 60-70%) Just like on 6/4, these will be “back off sets” meaning they should be lighter and nowhere near your back squat weight but will add more squat volume. You can decide to go up between sets or stay at the same weight. If you feel good, consider going heavier than you did two weeks ago.Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10: 1-2-3-4… Bar Muscle Ups 2-4-6-8… Burpee Box Jump Overs Score is the number of rounds and reps completed.Read more

JP CrossFit – WOD Weekly Preview Monday Overhead Pull, Horizontal Push, Hinge Medium Volume, Light Weight Stimulus: Threshold Tuesday Squat Low Volume, Heavy Weight Stimulus: Lift Wednesday Monostructural, Core, Overhead Pull High Volume, Light Weight Stimulus: Threshold Thursday Hinge, Overhead Press Medium Volume, Moderate Weight Stimulus: Lift/Threshold Friday Overhead Pull, Hinge, Monostructural Medium Volume, Light Weight Stimulus: PacerRead more