JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) With a partner: AMRAP 18: 8 weighted lunges 8 swings 4 mega burpees: 1 burpee over dumbbell 4 lateral hopsPartners alternate complete rounds!Read more

JP CrossFit – WOD At Home/Zoom Metcon (Time) For time: 10-20-30-20-10 Deadlifts* Twists Clean and jerks* At the end of each round: 40 double unders *Barbell = 115/80, 9-15-21-15-9 repsRead more

JP CrossFit – WOD Gym WOD Metcon (Weight) EMOM 24: 1 – 3 back squats 2 – 2 front squats 3+4 – rest Metcon (AMRAP – Rounds and Reps) AMRAP 3: 8 dumbbell snatches* 4 burpees *Rx = 50/35 At Home/Zoom Warm-up (No Measure) General Mobility Foam roll: Calves Thoracic Lats Puppy dog Pec stretch Toe pulls Frankensteins General Warm up: 2:00 Dub Practice 2 rounds of: 10 Stagger stanced deadlifts 10 Scap pull ups/push ups 6 Deadlifts 6 presses Metcon (No Measure) Tempo presses! 6×2 8 sec ascent 8 sec descent Metcon (AMRAP – Rounds and Reps) AMRAP 12: 45 double unders 18 deadlifts 9 pull upsCompare to 7/2/20 ()Read more

JP CrossFit – WOD Gym WOD Metcon (AMRAP – Rounds and Reps) AMRAP 25: 800m run 5 rounds: 5 pull ups 5 push ups 15 air squats 5 push ups Rx+ = weight vest 20/14 At Home/Zoom Warm-up (No Measure) General Mobility Inch worms Drinking Birds Figure 4’s Over the fence, Under the fence Standing Behind the Back Interlaced Forward fold General Warm up AMRAP 2: 4 Step Back Lunges 4 Deadlifts 4 snatches 4 burpees Metcon (Time) For time: 24 burpees 24 dumbbell snatch 24 weighted back step lunges 30 sit ups 24 burpees 24 dumbbell snatch 24 weighted back step lunges 30 twists 24 burpees 24 dumbbell snatch 24 weighted back step lunges 30 v-ups20 minute time cap! Compare to 7/1/20 () ()Read more

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