JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 18 400m run 2 rounds of 15 russian kb swings 1 ring muscle up Rx: 24kg/16kg Rx+ 32kg/24kg4-5 round goal. Sub ring muscle up for challenging 3 dips.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 14 200m medball run 14 medball squat cleans 14 lateral wall balls 14 wall balls Rx:20/14 Rx+: sandbag run 30/20:)Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 14 200m medball run 14 medball squat cleans 14 lateral wall balls 14 wall balls Rx: 20/14 Rx+: sandbag run 30/20:)Read more

JP CrossFit – WOD Burpee Paradise (Time) 5 Rounds for time 10 pull ups 10 power snatches* 10 bar over burpees *Rx: 75/55 Rx+ 95/65 15min cap!Most things should be done in about 2 sets. Go out measured. Scale burpees to updowns if burpees really blow you up. Snatches should be doable for the most part as sets of 5. As the workout progress, maybe doable in 3 sets. More than that and it’s too heavy. Pull ups in 2-3 sets max.Read more

JP CrossFit – Olympic Weightlifting Clean (Emom 15, then HS) Emom15: Min 1-5: 80% Min 6-10: 85% Min 11-15: 90% Then find a heavy single without a clock Clean Pull (3×3 @95%) stay flat footed Clean Grip Deadlift (3x(3+1) @90%) 3 Segmented Clean DL + 1 Clean DL. Clear the knees out of the way, keep those shoulder blades depressed Back Squat (3×2 @70%) 3 sec pause in the bottomRead more