JP CrossFit – WOD Stimulus Threshold Metcon (AMRAP – Rounds and Reps) With a 20 min clock, teams of 2, 3 rounds 400m joint partner run 20 power cleans with time remaining AMRAP 10 bar over burpees 10 deadlifts Rx: 185/155/125/105Partition cleans however you like. These should be heavy singles. Both partners run together, scale run up or down to take approximately 2-2:30min.You cannot start working until both partners are back. Deadlift stays the same weight. Try to partner with someone interested in using the same weight.Read more

JP CrossFit – WOD Back Rack Split Squats (Moderate 5×3/ per leg) 3 reps on one leg, then 3 reps on the other and then re-reack. Metcon (No Measure) EMOM 6 2-5 strict toes to barNO SWING AT ALL. Try for a straight legged variation if possible. Control on the way down as wellRead more

JP CrossFit – WOD Stimulus Lift Back Rack Split Squats (Moderate 5×3/ per leg) 3 reps on one leg, then 3 reps on the other and then re-reack. Metcon (No Measure) EMOM 6 2-5 strict toes to barNO SWING AT ALL. Try for a straight legged variation if possible. Control on the way down as wellRead more

JP CrossFit – WOD Metcon (Time) For Time 300/250m row 200m run 30 thrusters (75/65/55/45) –3 min rest– 300/250m row 200m run 20 thrusters (95/75/65/55) –3 min rest– 300/250m row 200m run 10 thrusters (115/105/85/75) 22 min cap!Read more

JP CrossFit – WOD Stimulus Threshold/Pacer Metcon (Time) For Time 300/250m row 200m run 30 thrusters (75/65/55/45) –3 min rest– 300/250m row 200m run 20 thrusters (95/75/65/55) –3 min rest– 300/250m row 200m run 10 thrusters (115/105/85/75) 22 min cap!Read more