JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 28 min Team of 3 Partner A: 300m row Partner B & C I-go-you-go: AMRAP: 60 wall balls 60 lateral wall balls 60 medball situps 60 medball squat cleansThis is a slightly funkier format but essentially one partner stays on the amrap for 2 rowing cycles. For exp, once partner A is done rowing, they will jump in onto the AMRAP with partner B (who will continue amraping) while partner C goes to rowing. Once C is done rowing, B will get a turn at the rower and C will re-join A back on the amrap. Partners decide how they want to split up the work i.e. doing sets of 5 or 10 wall balls. Remember it’s i-go-you-go so you’re rest is during the amrap when you’re not working. Scale row to take a little over a minuteRead more

JP CrossFit – WOD Weekly Preview Monday: monostructural, hinge, heavy weight, medium volume. Stimulus: grinder Tuesday: hinge, squat, overhead press, low volume, heavy weight Stimulus: lift Wednesday: squat , horizontal push, hinge, overhead pull, light weight, high volume. Stimulus: Pacer Thursday: No class Friday: No class Note: These wods are not set in stone and are subject to changeRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 28 min Team of 3 Partner A: 300m row Partner B & C I-go-you-go: AMRAP: 60 wall balls 60 lateral wall balls 60 medball situps 60 medball squat cleansThis is a slightly funkier format but essentially one partner stays on the amrap for 2 rowing cycles. For exp, once partner A is done rowing, they will jump in onto the AMRAP with partner B (who will continue amraping) while partner C goes to rowing. Once C is done rowing, B will get a turn at the rower and C will re-join A back on the amrap. Partners decide how they want to split up the work i.e. doing sets of 5 or 10 wall balls. Remember it’s i-go-you-go so you’re rest is during the amrap when you’re not working. Scale row to take a little over a minuteRead more

JP CrossFit – WOD Stimulus Threshold– try to get the same time (5min) for the second part Metcon (Weight) Find a heavy complex of: 1 squat clean 1 front squat Metcon (Time) Part A: AMRAP 5 2-4-6-8-10…. front squats 3-6-9-12… bar over burpees –2 min rest– Part B: Score of Part A for time 14 min cap Rx: 105/75 Rx+ 155/105Read more

JP CrossFit – Olympic Weightlifting Snatch (5×1 @60-65%) or find a 1RM Clean and Jerk (5×1 @60-65%) or find a 1RM Front Squat (3×2 @60%)Read more