JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 300m run 5 rounds 6 weighted squats 4 push ups 2 burpee tuck jumpsRead more

JP CrossFit – WOD Metcon (Time) For time 2-4-6-8-10-8-6-4-2 kettlebell swings* pistols pull ups** -1 stair run between rounds – *Rx: 16kg/12kg **Rx+: 24kg/16kg, chest to bar pull ups 13 min time cap!!Read more

JP CrossFit – Olympic Weightlifting Warm-up Focus for Week 2 is overhead position and shoulder stability Weightlifting Snatch complex (Snatch Lift Off + High Pull + Hang Snatch, 70-80%) (if you don’t have a 1RM snatch, take this time to find one, instead) Weightlifting Overhead Squat (85-90%) Weightlifting Snatch Pull (@95% with a 6-second negative) This is optional strength work for after class.Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Reps) With a 10 min clock 4 rounds 10 Hand stand push ups 8 Front Squats 6 burpees with time remaining AMRAP double unders *Rx: 115/80 *Rx+: 135/95Scale to have 2-3 min of dubs. 1 Round should take about 2 min.Read more

JP CrossFit – WOD Weightlifting Deadlift (4×3) Silent deadlift Metcon Metcon (Time) Accumulate 4:00 plank* –50 ft plate pinch carry every time you break– Rx: 2×35/ 2×25 Rx+: Hollow hold 😉 6 min time cap!Read more