JP CrossFit – Community () Metcon (AMRAP – Rounds and Reps) AMRAP 26 In teams of 3: Partner A: 500m row Partner B: AMRAP 10 weighted squats 10 push ups 10 db snatches Partner C: Heavy object bear hug hold* *object options include: wall balls, plates, sandbags Rx+: plyometric plate push upsScore is rounds and reps of the AMRAP. Partner C takes breaks when they need to. Other partners do not need to stop working if partner C puts the object down. ()Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) With a 14 min clock: 1000m cash-in row    With time remaining AMRAP      15 kb or db shoulder to overhead*         25 ft double kb or db walking lunge*      15 kb or db deadlift*          25 ft double kb or db walking lunge* *No RX weights today. Click Rx if you use two kb or db. Pick a weight that allows you to do deadlifts unbroken and S2Oh in 1 to two sets with push press or jerks. Scale row to take about 5:00minAim for about 2.5-3.5 rounds. Scale row to take around 5 minRead more

JP CrossFit – Olympic Weightlifting Hang Snatch (5×1, 85-90%) from blocks below the knee Power Clean (4×2 @70-75%) Back Squat (6RM) Find a 6RM, then 4×6 at 15% less than your 6RMRead more

JP CrossFit – WOD Metcon (Weight) Build to a heavy complex of    1 power clean    1 hang squat clean    1 squat cleanYou can drop from the top after the hang squat clean in order to fully reset and brace for that last squat clean today. We’re looking for fast feet out in to squat position, and a fast pull under. Metcon (AMRAP – Rounds and Reps) AMRAP 8    1-2-3-4-5-6-7-8…etc       Bar over burpee         –1 squat clean*– *Rx: 135/95 Rx+ 185/125Burpees go up every round but the squat clean remains at one. This should be a weight that you couldn’t chain. Aim for around 9-12 rounds. This gets fun realllll fast!Read more

JP CrossFit – WOD Split Jerk (Build to a heavy (83-95%) 1 rep and hit it 3 separate times ) Build to a heavy (83-95%) 1 rep and hit it 3 separate times. Rest around 3-4 min in between single reps. From the rack. Metcon (AMRAP – Rounds and Reps) AMRAP 9     16 kb swings*      2 wall walks *Rx: 16kg/12kg Rx+: 24kg/16kgswings should be unbroken but its uncomfy to do so. 5 +/- a round.Read more