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JP CrossFit – WOD Metcon Metcon (Time) For time: 9-7-5-3 Power snatches* 15-12-9-6 Toes to bar *Rx = 115/80 Rx+ = 155/1059 minute time cap! At Home/Zoom Warm-up (No Measure) General Mobility Pec stretch Tricep Stretch Frisky Pass throughs Around the world External rotation Archer General Warm up 3 rounds of 4 Air planes 8 Palms down, hips up 8 Stagger stanced Deadlift 8 Scap push ups 8 Plank marches AMRAP 1 Up Downs Metcon (Time) For time: 3 rounds: 10 deadlifts* 5 dips Accumulate 2:00 plank^ 3 rounds: 10 deadlifts* 5 dips Accumulate 2:00 wall squat^ 3 rounds: 10 deadlifts* 5 dips Accumulate 2:00 hollow body hold *Barbell Rx = 135/95, 5 reps ^Rx+ = handstand hold one leg extended, 1:00 per sideCompare to 7/28/20. ()Read more

JP CrossFit – WOD Weightlifting Back Squat (5-5-AMRAP) Metcon (Time) For time: 60 wall balls* 40 dumbbell snatches* 20 dumbbell over burpees *Rx = 20/14, 50/357 minute time cap! At Home/Zoom Warm-up (No Measure) General Mobility: Foam roll/Lacrosse Ball Bottom of feet Calf Quad Hip Thoracic Lat Lunge + Twist Shoulder Openers Inch Worms Knee Pulls Toe pulls Interlaced Forward fold General Warm up AMRAP 3 10 Deadlifts 8 Step Back Lunges 6 Side Step lunges 4 Shoulder to Overhead Metcon (4 Rounds for reps) 4 rounds: With a 3:00 clock: 18 weighted step ups 18 burpees AMRAP clean and jerks* — rest 1 minute — *Rx = 115/80Step ups and burpees together should take 2:00-2:15, leaving you :45-1:00 for clean and jerks. Do unweighted step ups or scale the volume of burpees to remain within this general time frame. Compare to 7/27/20 () ()Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 23: Teams of 3: Player 1: 300m run Player 2: AMRAP: 15 up downs 25 air squats 35 lateral hops Player 3: restWhen Player 1 returns from the run, they continue the AMRAP where P2 left off. P2 rests, and P3 goes for the run. Score is total rounds and reps complete by the whole team.Read more

JP CrossFit – Community Metcon Metcon (Time) For time: 60 deadlifts 60 v-ups 300m run 60 s2oh 60 sit ups 300m run 60 swings 60 push ups 300m run20 minute time cap!Read more