JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) w/ partner : AMRAP 25 400m wallball run (partners take turns carrying the wallball) 40 wallballs* 40 weighted situps (w/wallball) 40 burpee over wallball 40 weighted lunges (w/wallball) Rx: 20/14 Rx+: 11/10 foot targetRead more

JP CrossFit – Community Metcon (Distance) Run for 20 minutes at zone 3 (70-80% of max HR- should feel comfortable but difficult) EMOM- 3 burpees Score is distanceRead more

JP CrossFit – WOD Metcon (7 Rounds for reps) EMOM 28 1: max rep shuttle run 2: max rep v up 3: max rep crossover singles 4: restdown and back = 1 rep of a shuttle runRead more

JP CrossFit – Olympic Weightlifting Hang Snatch (5×3 @65-70%) from the power position Clean and Jerk (4x(1+1) @80-85%) Clean Pull (2×2 @100%) Front Squat (2×2 @90-100% of your CJ) speed Accessories Three supersets: 45 sec front plank 3×15 situpsRead more

JP CrossFit – WOD Power Clean (1 x 1 – heavy!) build up to a 1 rep max Metcon (AMRAP – Rounds and Reps) AMRAP 12 2-4-6-8-10…etc. HSPU power cleans* Rx: 155/105 RX+: 185/135Read more