JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 28: 400m run 20 lateral hops 6-12-18-24-30 etc Shoulder to overhead* Sit ups *Rx = 1 dumbbell Rx+ = 2 dumbbellsRep scheme: 400m, 20, 6, 6 400m, 20, 12, 12 400m, 20, 18, 18 etc…Read more

JP CrossFit – Olympic Weightlifting Check out Lasha Talakhadze, the strongest weightlifter in the world, doing no foot lifts! https://youtu.be/OwRgf7E4Otg Weightlifting Power Clean (1×2) Find a heavy double Hang Clean (1×2) Find a heavy double. This is part of a complex: Hang Clean + Power Jerk Push Jerk (1×2) Find a heavy double. Part 2 of the complex. Clean Pull (3×5) at 100% of your clean and jerkRead more

JP CrossFit – WOD Metcon Metcon (Time) For time: 65 front squats* Every break: 1 round of Cindy: 5 pull ups 10 push ups 15 air squats *Rx = 95/65 Rx+ = 135/95 12 minute time cap!Read more

JP CrossFit – WOD Metcon Metcon (No Measure) With a partner: 6 rounds: Player 1: 1000m row Player 2: AMRAP: 20 box jump overs* 20 v-ups 20 backstep lunges 20 up downs 20 russian swings* *Rx = 24″/20″, 24kg/16kg 28 minute time cap!There are two scored workouts here, the 6000m row and the AMRAP. One partner rows 1000m while the other works through the AMRAP. The rower finishes their row and continues the AMRAP where their partner left off, who now rows. The workout ends when both partners have rowed 3 times each, totalling 6000m. Important scaling note: if your average 500m pace is 2:30 or slower, scale to 800m or less. Each row should take 4:30 at the absolute most or you won’t finish under the cap. Metcon (Time) 6k row Metcon (AMRAP – Rounds and Reps) The AMRAPRead more

JP CrossFit – WOD Weightlifting Overhead Squat (Find a moderate 3 rep!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9: 7 overhead squats* 5 burpees 3 bar muscle ups *Rx = 75/55 Rx+ = 115/85Read more