JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) With a 13 min clock Partner A: AMRAP 8 handstand push ups 35 double unders Partner B: 500m rowScale the row to 2 min of work. Switch when partner B finishes rowing. Continue work where partner A left off. Only count the AMRAP for scoring.Read more

JP CrossFit – Olympic Weightlifting Warm-up Weightlifting Clean complex (Clean Lift Off + Clean + Hang Clean 6×1, 65-75%) Behind The Neck Jerk (Split Jerk 6×1, 65-75%) Weightlifting Optional post-class strength work Back Squat (4-6-4-6-max, 75-70-80-75-80%)Read more

JP CrossFit – WOD Metcon Metcon (Time) For time 400m run 15 hang power cleans* 400m run 12 power cleans* 400m rn 9 hang squat cleans* 400m run 6 squat cleans* *Rx: 155/105Read more

JP CrossFit – WOD Metcon Metcon (3 Rounds for reps) Part A: With a 3 min clock 20 step ups* 18 situps AMRAP pull ups -2 min rest – Part B: Wit a 3 min clock 20 step ups* 18 sit ups AMRAP chest to bar -2 min rest – Part C: With a 3 min clock 20 step ups* 18 situps AMRAP toes to bar *Rx+: Weighted step up 50/35You should have at least a minute for your AMRAP.Read more

JP CrossFit – WOD Metcon (2 Rounds for reps) EMOM 8 Min 1: 2 rope climbs* Min 2: 10 bicep curls 🙂 Min 7: AMRAP rope climbs* Min 8: AMRAP bicep curls *Rx+: LeglessWear long pants and/or tall socks!! Curls can be done with dumbbells or barbell. Reps 7-10 should feel hard. Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Partner Karen (Time) With a partner, for time: 150 wall balls Rx = 20/14, 10’/9′Read more