JP CrossFit – WOD Metcon Metcon (Time) 7 rounds: 7 box jumps* 7 wall balls* 7 kettlebell swings* 7 push ups 7 strict pull ups 7 v-ups 7 burpees *Rx = 24″/20″, 20/14, 24kg/16kg Rx+ = 30″/24″, 11’/10′, 32kg/24kg 24 minute time cap!Read more

JP CrossFit – Olympic Weightlifting Hang Snatch (3×1 @95-100% ) from blocks below the knee. (Or from the hang, if blocks freak you out.) Snatch Pull (4×2 @100-105%) Back Squat (5×2 @80-85%) Zots Press (3×6) choose a weight that’s challenging Toes-To-Bar (3×12) Three sets of twelve, scale appropriately. (Strict w/straight legs if you can, but knee raises are also fine.)Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5: 15 air squats 2×20′ lunge 6×20′ shuttle runeach 20′ length is a rep, so 23 reps per round. Weightlifting Back Squat (1 rep max!)Read more

JP CrossFit – WOD Weightlifting Metcon Metcon (5 Rounds for reps) 5 rounds: With a 2:00 clock: 12 toes to bar* 12 bar over burpees* AMRAP hang power snatches* rest 2 minutes *Rx = 95/65 Rx+ = 135/95, 15 repsTTB and BOB together should take 60-75 sec tops. Snatch weight is moderately heavy. You’ll have at least 30-45 seconds for snatches, so short sets with short breaks is acceptable. 6-10 reps per round is the goal. Hang Power Snatch (Find a moderate triple!)Read more

JP CrossFit – WOD Metcon Metcon (Weight) E2MOM 16: 3 push presses 2 push jerks Metcon 1000m Row (Time) Max Effort 1000m RowRead more