JP CrossFit – WOD Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Dumbbell Snatches* Toes to Bar Between each round: 2 Wall Walks^ *Rx: 60/40/35/25 ^Rx+: 10′ Handstand Walk 15 min cap!Scale Wall Walks to be something that can be completed quickly without resting.Read more

JP CrossFit – WOD Stimulus Threshold Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Dumbbell Snatches* Toes to Bar Between each round: 2 Wall Walks^ *Rx: 60/40/35/25 ^Rx+: 10′ Handstand Walk 15 min cap!Scale Wall Walks to be something that can be completed quickly without resting.Read more

JP CrossFit – Olympic Weightlifting Metcon (Weight) 5×2 pause snatch (build in weight across sets) *pause at the knee for 2 seconds *default squat snatch Metcon (Weight) E90 sec for 8 rounds 1 snatchdefault squat snatch build accross sets if you like Snatch (For reference) Accessories Front Squat (1×5 @ 60% 1×5 @ 70% 1×5 @ 70% 1×5 @ 70%) Sun’s Out Squirrels Out Successories (No Measure) 3 rounds not for time: 10 bus drivers 10 frontal raises 10 lateral raisesRead more

JP CrossFit – WOD Week Preview Monday: Hinge, Overhead Press, Overhead Pull Medium Volume Stimulus: Threshold Tuesday: Squat, Core Low Volume Stimulus: Lift, Sprint Wednesday: Horizontal Push, Monostructural High Volume Stimulus: Threshold Thursday: Hinge, Overhead Press, Squat Medium Volume Stimulus : Pacer Friday: Hinge, Overhead Press, Squat Medium Volume Stimulus: ThresholdRead more

JP CrossFit – Olympic Weightlifting Metcon (Weight) 5×2 Pause Snatch Pause at the knee for 2 seconds on each rep. Build in weight across sets. Squat Snatch is preferred. Metcon (Weight) E90 sec for 8 rounds: 1 Snatch Build across sets if you like Squat Snatch is preferred. Snatch (For Reference) Accessories Front Squat (1×5 @ 60% 1×5 @ 70% 1×5 @ 70% 1×5 @ 70%) Sun’s Out Squirrels Out Successories (No Measure) 3 rounds not for time: 10 bus drivers 10 frontal raises 10 lateral raisesRead more