JP CrossFit – WOD Gym WOD Metcon (Weight) Front Squat 5-5-AMRAPYou have 3 working sets. Increase in weight as you go up each set. The final set is an AMRAP at the heaviest weight. Shoot for 6-7 reps. Front Squat For reference. Input reps weight from the AMRAP Metcon (Time) 50 wall balls for time Rx:20/14 Rx+: 30/204 min time cap! At Home/Zoom Warm-up (No Measure) Warm-up General Mobility Puppy dog Side childs pose Thread the needle Hip bridges Shoulder openers Crab Walk Bear Crawl Gecko Wrist stretch General Warm up: 2 Around the world planks 10 Air squats 10 Good mornings 10 Squat Jumps 10 Deadlifts 10 Goblet squats 10 kb swings 6 squat cleans Seven Minutes in Heaven (Time) Accumulate 7 minutes of a plank hold. Every 5 minutes, including 0:00: 16 swings 16 squat cleans 16 sit ups Plank hold* Rx = plank Rx+ = ring/bar hang...Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 12 bar over burpees 8 chest to bar pull ups 4 power snatches* –3:30 rest– AMRAP 7: 12 bar over burpees 8 chest to bar pull ups 4 power snatches* *Rx: 115/80 Rx+: 135/95Pick up where you left off in the first AMRAP. Score is total rounds and reps. At Home/Zoom Warm-up (No Measure) Warm-up General Mobility Foam roll: Ankles Quads Hips Thoracic Lats Puppy dog Low lunge into hurdle Drinking Birds Frankensteins Duck walk Shoulder openers General Warm up 2 rounds: 8 Sotts press 8 Overhead squats 8 Thrusters 8 Scap push ups/Pull ups 4 burpees Metcon (AMRAP – Reps) AMRAP 3: Hollow body rocks Every time you break: 8 lat pull overs Metcon (AMRAP – Reps) AMRAP 10: 2-4-6-8-10 etc Burpee pull ups Thrusters* *Rx = 75/55 Cheat sheet: 2 – 4 4 – 12...Read more

JP CrossFit – Community Metcon Metcon (Time) 5 rounds: 300m run 10 sit ups 20 push ups 30 air squats 25 minute time cap!Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) With a partner: AMRAP 18: 8 weighted lunges 8 swings 4 mega burpees: 1 burpee over dumbbell 4 lateral hopsPartners alternate complete rounds!Read more

JP CrossFit – WOD At Home/Zoom Metcon (Time) For time: 10-20-30-20-10 Deadlifts* Twists Clean and jerks* At the end of each round: 40 double unders *Barbell = 115/80, 9-15-21-15-9 repsRead more