JP CrossFit – WOD Metcon Metcon (Time) For time 400m run 15 hang power cleans* 400m run 12 power cleans* 400m rn 9 hang squat cleans* 400m run 6 squat cleans* *Rx: 155/105Read more

JP CrossFit – WOD Metcon Metcon (3 Rounds for reps) Part A: With a 3 min clock 20 step ups* 18 situps AMRAP pull ups -2 min rest – Part B: Wit a 3 min clock 20 step ups* 18 sit ups AMRAP chest to bar -2 min rest – Part C: With a 3 min clock 20 step ups* 18 situps AMRAP toes to bar *Rx+: Weighted step up 50/35You should have at least a minute for your AMRAP.Read more

JP CrossFit – WOD Metcon (2 Rounds for reps) EMOM 8 Min 1: 2 rope climbs* Min 2: 10 bicep curls 🙂 Min 7: AMRAP rope climbs* Min 8: AMRAP bicep curls *Rx+: LeglessWear long pants and/or tall socks!! Curls can be done with dumbbells or barbell. Reps 7-10 should feel hard. Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Partner Karen (Time) With a partner, for time: 150 wall balls Rx = 20/14, 10’/9′Read more

JP CrossFit – WOD Weightlifting Snatch Grip Deadlift (1×2 hard reset) Metcon Metcon (Weight) EMOM 12 2 power snatches (drop from the top) Power SnatchRead more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2! AMRAP 20 5-10-15-20-25 etc Synchro burpees Synchro air squats After each set: 8 shuttle runs eachPartners do 5 burpees and 5 air squats together. One person runs at a time, completing all 8 of their shuttle runs while their partner rests. Once both have completed their 8 runs, they continue on to the round of 10 burpees and air squats.Read more