JP CrossFit – WOD Metcon (Time) 5 rounds for time: 400m run 15 power snatches* 15-12-9-6-3 handstand push ups *Rx: 75/55 25 min time cap!!!This is meant to be light and fast! You should be able to do most snatches in 1 to 2 sets. Run should average 2-3 mins per round.Read more

JP CrossFit – WOD Metcon (No Measure) Amrap 6 6 med ball squat cleans 8 lateral wall balls 10 up downs Metcon (No Measure) Back squat: Set 1: 10 reps @ moderate or (60%) Set 2: 8 reps @ moderate or (70%) Set 3: 6 reps @ heavy or (75%) Set 4: AMRAP@ heavy or 80% s(hoot for 4+reps)Find something that is heavy for 10 reps and start there. Add weight after each set. As the weight goes up, the reps go down. Percentages are there for reference with folks who have squat data. EVERY WORKING SET SHOULD BE CHALLENGING. Back Squat Input final set AMRAP reps and weightRead more

JP CrossFit – Community Back SquatRead more

JP CrossFit – WOD Metcon (5 Rounds for reps) With a 3 min clock: 200m weighted carry* With time remaining: AMRAP power cleans 95/65 –2 min rest — With a 3 min clock: 200m weighted carry With time remaining: AMRAP power cleans 115/80 –2 min rest — With a 3 min clock: 200m weighted carry With time remaining: AMRAP power cleans 135/95 –2 min rest — With a 3 min clock: 200m weighted carry With time remaining: AMRAP power cleans 155/105 –2 min rest– With a 3 min clock 200m weighted carry* With time remaining AMRAP power cleans 185/125 *Rx: 50/35You should have at least 1 min to do cleans after your weighted carry.Read more

JP CrossFit – Community Metcon (Time) For Time: 9-8-7-6-5-4-3-2-1 dumbbell thrusters* push ups –2 min rest– 1-2-3-4-5-6-7-8-9 dumbbell squat cleans* pull ups *Rx: 50/35 **Rx+: 2×50’s/ 2×35’sRead more