JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 18 In teams of 3: Partner A: 250m row Partner B: AMRAP 6 db deadlifts 6 db squats 6 db shoulder to overheads 6 db clusters Partner C: restRead more

JP CrossFit – WOD Cardio Painz (Time) Level 3 2000m row 1 mile run 300 double unders Level 2* 2000m row 1 mile run 100 double unders Level 1* 1500m row 1000m run 200 single unders *Level 1 & 2 complete in any order Level 3: complete as written 24 min cap!!Read more

JP CrossFit – Olympic Weightlifting Hang Power Snatch (5×2 @55-60%) hang above knee Front Squat (3×2 @RPE 8) focus on speed Clean Pull (5×3 @100%) Split Squats (3×6) front foot elevated, 6/sideRead more

JP CrossFit – WOD Metcon (No Measure) 2 rounds not for time 10 up downs 5 behind the neck snatch presses 3 overhead squats 2 sotts presses () Snatch Balance (1×1 moderate) Squat Snatch (Heavy single ) Power Snatch (Heavy single)Read more

JP CrossFit – WOD Front Squat (6 reps @ 60-65% moderate 5 reps @ 65-73% moderate 3 reps at 75-83% heavy 2 reps @ 83-87% heavy AMRAP reps @ 87-93% heavy ) If you happen to feel really good, feel free to add an extra set of 1 rep between the 2 reps and AMRAP and go for a 1 rep max. Metcon (Time) For Time 10-9-8-7-6-5-4-3-2-1 *box jump overs v-ups *Rx: 24/20 Rx+ 30/24 8 min cap!Read more