JP CrossFit – WOD Metcon (Time) For Time 10 rounds of 5 bar over burpees 2 squat cleans 1 strict handstand push up 15 min cap! Rx:155/105 Rx+ 185/125To finish you must aim for about 90sec/round. Twas a pleasure y’all! Squat cleans should be HEAVY singles.Read more

JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 20 min 1: 15 box jump overs min 2: 15 db snatches min 3: AMRAP rope climbs min 4: rest Rx: 50/35 Rx+ 60/40Scale reps to have a minimum of 20 sec of rest, or you might die.Read more

JP CrossFit – WOD Metcon (Time) For Time, In teams of two 20 rounds for time 12/10 cal row 10 wall balls Rx: 20/14 Rx+: Bike, Tall balls 🙂 27 min cap!Wall balls should be a weight you can do relatively unbroken. Partner A must complete both the row and the wall balls before partner B takes over. When it’s your turn to work, go hard!Read more

JP CrossFit – WOD Metcon (2 Rounds for reps) AMRAP 30 800m run Max unbroken kipping pull ups 800m run Max unbroken toes to bar –2 min rest– Rx: must be kipping pull ups, no butterfly 🙂 Rx+: Kipping chest to bar, no butterflyScale runs to take about 4.5 min or less. Expect to get 2-3 miles of running. If that is a big volume of running for you, consider both cutting down the meters (to 600m) and alternating between running and a low-impact cardio machine. Scale ttb and pu to something you can do at least 10 reps unbroken in the first round or two. Broken as defined by removing one hand or coming off the bar. Dangling between reps shall be acceptable today (but not advisable). Score is total accumulated reps for each of Pullups and Toes To BarRead more

JP CrossFit – WOD Power Snatch (Heavy single power snatch ) Metcon (AMRAP – Rounds and Reps) Death by: 20 double unders 1-2-3-4-5-6…etc power snatches Rx: 60-70% heavy single or 115/85 (whichever of the two is heavier and more appropriate) 10min cap!Every min starts off with 20 dubs, then in the remaining minute you complete the power snatch. Add one snatch each minute i.e. min 2 is 20 dubs + 2 power snatches, min 3 is 20 dubs + 3 power snatches.Read more