JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18 400m run 30 double unders 15 situps 5 dipsRead more

JP CrossFit – WOD Metcon (Weight) Every 3:00 for 5 sets: 3 deadlifts @ 70-80% 1rm, or should feel heavy on rep 3 in set 1 Full reset, no drop from the top Deadlift For reference Metcon (Time) For time: 30-24-18 box jump overs dumbbell snatches* *Rx: 50/40/35/25 9 min cap!Read more

JP CrossFit – WOD Pull Ups Skill Sesh- Brat Spring? (No Measure) Every 90 seconds for 6 minutes: Alternating sets (2 sets each) Option A: No pull ups yet Set 1: 3-4 Low To High Magnitude Kip Swings Set 2: 5-8 Strict pull ups Option B: Has kipping pull ups Set 1: 2-4 Progressive Butterfly Kips Set 2: 5-8 Wide grip strict pull ups Metcon (AMRAP – Rounds and Reps) AMRAP 20 2 rounds of Cindy* 200m run *1 Round of Cindy = 5 pull up 10 push up 15 air squats Rx+: weight vestTo score this, the rounds of Cindy and the run each count as 2 reps. For example, if you finished 6 rounds of everything plus one round of Cindy, and started a second round, your score would be 6+3 since you finished 1 round of Cindy (2 reps) and started 1 round (1 rep)Read more

JP CrossFit – WOD Metcon (3 Rounds for reps) AMRAP 3 15 power cleans (115/105/85/75) Max calorie row –3 min rest– AMRAP 3 12 power cleans (155/135/105/95) Max calorie row –3 min rest– AMRAP 3 9 power cleans (185/155/125/105) Max calorie rowScore is total calories rowed across the 3 AMRAPS. Pop the top on this one!Read more

JP CrossFit – WOD Handstand Walk Skill Sesh–slay all day! (No Measure) Every 90 seconds for 9 min (3 sets each) Aspiring to have Handstand Walks: Set 1: 1-2 box around the worlds Set 2: 15-20 shoulder taps Has Handstand Walks: Set 1: Accumulate :15-:20 free standing handstand hold Set 2: 15-20 handstand wall plate walksPick the option that most applies to you for this skill session. These are skills that will help you work on the skills necessary to eventually get a handstand walk! Metcon (5 Rounds for reps) 5 rounds of 2:00 on/ 2:00 off 25 wall balls* AMRAP wall walks^ *Rx: 20 lb/14 lb, 10’/9′ ^Rx+: Handstand walk, 5′ = 1 repPick a wall ball that lets you complete 25 reps in two sets or less.Read more