JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30, In teams of 3 Partner 1: 400m run Partner 2: AMRAP 15 Wall ball 15 push ups 15 db snatches 15 weigted step ups 15 situps Partner 3: restRead more

JP CrossFit – Community Metcon (10 Rounds for time) 10x 100m sprint repeats –rest 90 seconds–Goal is to hit each 100m hard and to try to make it the same time each round We’re looking at a 1:3 work rest ratioRead more

JP CrossFit – WOD Metcon (No Measure) Prehab 2 rounds of 10 x goblet squats and press 10x 90/90 10x kettlebell scredrivers/arm () () () Metcon (Weight) Build to a heavy complex of 1 snatch 2 overhead squats Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 overhead Squat bar over burpees Rx: 75/55 Rx+: 105/75 14 min cap!*choose a weight that’s about 75-80% of the weight you hit in the warmup complex. Overhead squats should be unbroken in this metconRead more

JP CrossFit – Olympic Weightlifting Snatch (3×2 @70-75%) Clean complex (3x(1+2) @60%) 1 hip clean + pause jerks Front Squat (3×2 @RPE 6-7) if you don’t have a sense of RPE, try aiming for 85% Clean Pull (2×4@100%)Read more

JP CrossFit – WOD Metcon (3 Rounds for reps) With a partner I-go-you-go 5 min clock 60 toees to bar 60ft weighted walking lunge* AMRAP over the shoulder object toss –2min rest– With a 5 min clock 60ft weighted walking lunge* 20 over the shoulder object toss AMRAP toes to bar –2min rest– With a 5 min clock 20 over the shoulder object toss 60 toes to bar AMRAP weighted lunge * *try to use your toss object for the lunge5ft increments= 1 rep. Cones will be set out for 10ft total so that there’s space for tosses on either side. Try to partner up with someone interested in using the same object.Read more