JP CrossFit – Community Metcon Metcon (3 Rounds for reps) Teams of 3! AMRAP 21: Partner A: 200m run Partner B: Active plate hold Partner C: AMRAP _______* *0:00 – 7:00 – Wall balls 7:00 – 14:00 – Sit-ups 14:00 – 21:00 – Burpees Partners rotate when Partner A returns from the run.Score is total reps per movement, so Wodify wants 3 numbers from you. You can write down the number of reps every time you switch and do the math, or just keep a running count the whole time.Read more

JP CrossFit – Community Metcon Metcon (3 Rounds for reps) Teams of 3! AMRAP 21: Partner A: 200m run Partner B: Active plate hold Partner C: AMRAP _______* *0:00 – 7:00 – Wall balls 7:00 – 14:00 – Sit-ups 14:00 – 21:00 – Burpees Partners rotate when Partner A returns from the run.Score is total reps per movement, so Wodify wants 3 numbers from you. You can write down the number of reps every time you switch and do the math, or just keep a running count the whole time.Read more

JP CrossFit – WOD Metcon Metcon (Time) 10 rounds: 3 strict pull ups 6 power cleans* 36 double unders *Rx = 115/85 Rx+ = 155/105 15 min capRead more

JP CrossFit – Olympic Weightlifting Clean and Jerk (3×1) 2x(2+2) @75-80%, then 3x(1+1) @85% Clean Pull (5×3 @90-100%) Stand on a plate Front Squat (2×4 @100-105% of your CJ) focus on speed Accessories 4 supersets: 6 jump squats @20-30% of your back squat 60 sec front plankRead more

JP CrossFit – WOD Weightlifting Shoulder Press (5×3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 12 wall balls* 6 v-ups *Rx = 20/14, 10’/9′ Rx+ = 11’/10′Read more