JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21: 4-8-12-16-20 etc Dumbbell clean and jerks Sit ups Box jumps — 250m row/200m run/9 cal bike after each round —Read more

JP CrossFit – Olympic Weightlifting Weightlifting welcome to our mid-cycle deload week 🙂 Snatch complex (3x(1+1), 75-80%) Pause snatch (below knee) + Snatch, 75-80% of your snatch Clean complex (3x(2+1), 75-80%) 2 cleans from blocks (below knee) + 1 jerk, 75-80% of your clean and jerk Paused Front Squat (4×2, 70-75%) 3 sec pause in the bottom – no bounce! Accessories 3×8 Supersets: Ring Dips Single Leg Romanian DeadliftRead more

JP CrossFit – WOD Shoulder Press (Find a heavy 3) Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP 10 Pullups 20′ sprint 20′ plate carry 20′ sprint 15 Wall Balls 20′ sprint 20′ plate carry 20′ sprint Rx: 45/35lb plate Rx+ Chest to Bar Pullups and Sandbag Carry (record weight of the bag in notes)Set up your weight at your wall ball station before starting pullups Do your best to genuinely sprint when crossing the room without a plate.Read more

JP CrossFit – Community Metcon Metcon (Time) For time: 900m run 40 air squats 40 twists 40 dumbbell cleans 600m run 30 air squats 30 twists 30 dumbbell cleans 300m run 20 air squats 20 twists 20 dumbbell cleans 26 minute cap!Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 5 overhead squats* 5 chest to bar pull ups 35 double unders *Rx = 75/55 Rx+ = 115/85Read more