JP CrossFit – WOD Gym WOD Metcon (No Measure) Every 90 seconds, 6 rounds: 2 snatch high pulls 1 power snatch Power Snatch Metcon (AMRAP – Rounds and Reps) AMRAP 7: 24 lateral hops 16 sit ups 8 overhead lunges* *Rx = 95/65 At Home/Zoom Warm-up (No Measure) General Mobility Pec stretch Shoulder wall stretch Wrist Stretch Around the world Pass through Staff Stretch External Rotation Behind the Back Archer General Warm Up: 2 rounds of 10 Plank to down dog transitions 10 Hip bridges 10 Shoulder openers 2 rounds of 4 Deadlift 4 Hang power cleans 4 Front Squats 4 Push Presses 4 Clusters Metcon (AMRAP – Reps) 3 rounds AMRAP 1: 1 wall walk 10 shoulder taps — 1 min rest — Metcon (Time) For time: 21-15-9 Clusters* Dips *Rx = 95/65Compare to 6/30/20 () ()Read more

JP CrossFit – WOD Gym WOD Metcon (Time) 3 rounds: 12 box jump overs* 16 handstand push ups 12 box jump overs* 16 toes to bar *Rx = 24″/20″ At Home/Zoom Warm-up (No Measure) General Mobility Foam roll: Calves Quads Hips Thoracic Lats Puppy dog on foam roller Shoulder openers Standing behind the back interlaced forward fold General Warm Up: Good mornings Squats Deadlifts Weighted squats Swings Squat therapy DB Overhead squats Metcon (AMRAP – Rounds and Reps) AMRAP 20: 24 swings 18 sit ups 12 dumbbell overhead squat — At the 0:00, 5:00, 10:00, and 15:00, 400m run — If you aren’t running, do the following: 30 sec mountain climbers 30 sec jumping jacks 30 sec high knees 30 sec butt kickersCompare to 6/29/20 () ()Read more

JP CrossFit – WOD Gym WOD Metcon (AMRAP – Rounds and Reps) AMRAP 14: 400m run 18 wall balls* 3 bar muscle ups *Rx = 20/14 At Home/Zoom Warm-up (No Measure) General Mobility: Foam roll Calf Hips Lats Thoracic Prayer stretch Wrist stretch Pec stretch General Warm Up: 2 rounds of 10 Straddle Raises 1 Around the world Plank 5 second Down Dog Hovers Metcon (No Measure) EMOM 4: 5 L-sit raises Max L-sit hold Metcon (Time) For time: 150 double unders 80 sit ups 50 lunges 30 handstand push ups 50 lunges 80 sit ups 150 double unders 21 min time cap!Compare to 6/25/20. ()Read more