JP CrossFit – WOD At Home/Zoom () () Metcon (AMRAP – Rounds and Reps) AMRAP 10: 3 strict handstand push ups 12 squat cleans* Rx = 135/95, 6 repsIf you’re doing down dog push ups, 5 reps plz Compare to 7/30/2020. ()Read more

JP CrossFit – WOD Metcon Metcon (Time) For time: 800m run 27 thrusters (75/55) 600m run 21 thrusters (95/65) 400m run 15 thrusters (115/80) 200m run 9 thrusters (135/95)21 minute time cap! At Home/Zoom Warm-up (No Measure) General Mobility 400m run Leg swings Drinking birds Frankensteins Lunge + Twist Good mornings Figure 4 Pec stretch Tricep stretch Arm Flappies Monkeys General Warm up 3 rounds 4 Squat Therapy attempts 3 Burpees 2 scap pull ups 1 burpee pull up 3 complexes of 2 deadlifts 2 x 1 Hang power snatches +1 OH Sqt 2 Squat Snatch Metcon Warm-up (No Measure) AMRAP 20: 400m run 10 swings 8 twists 6 weighted sit ups 4 burpee pull ups 2 dumbbell hang squat snatchesCompare to 7/29/20. () ()Read more

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JP CrossFit – WOD Metcon Metcon (Time) For time: 9-7-5-3 Power snatches* 15-12-9-6 Toes to bar *Rx = 115/80 Rx+ = 155/1059 minute time cap! At Home/Zoom Warm-up (No Measure) General Mobility Pec stretch Tricep Stretch Frisky Pass throughs Around the world External rotation Archer General Warm up 3 rounds of 4 Air planes 8 Palms down, hips up 8 Stagger stanced Deadlift 8 Scap push ups 8 Plank marches AMRAP 1 Up Downs Metcon (Time) For time: 3 rounds: 10 deadlifts* 5 dips Accumulate 2:00 plank^ 3 rounds: 10 deadlifts* 5 dips Accumulate 2:00 wall squat^ 3 rounds: 10 deadlifts* 5 dips Accumulate 2:00 hollow body hold *Barbell Rx = 135/95, 5 reps ^Rx+ = handstand hold one leg extended, 1:00 per sideCompare to 7/28/20. ()Read more

JP CrossFit – WOD Weightlifting Back Squat (5-5-AMRAP) Metcon (Time) For time: 60 wall balls* 40 dumbbell snatches* 20 dumbbell over burpees *Rx = 20/14, 50/357 minute time cap! At Home/Zoom Warm-up (No Measure) General Mobility: Foam roll/Lacrosse Ball Bottom of feet Calf Quad Hip Thoracic Lat Lunge + Twist Shoulder Openers Inch Worms Knee Pulls Toe pulls Interlaced Forward fold General Warm up AMRAP 3 10 Deadlifts 8 Step Back Lunges 6 Side Step lunges 4 Shoulder to Overhead Metcon (4 Rounds for reps) 4 rounds: With a 3:00 clock: 18 weighted step ups 18 burpees AMRAP clean and jerks* — rest 1 minute — *Rx = 115/80Step ups and burpees together should take 2:00-2:15, leaving you :45-1:00 for clean and jerks. Do unweighted step ups or scale the volume of burpees to remain within this general time frame. Compare to 7/27/20 () ()Read more