JP CrossFit – WOD Metcon Metcon (Time) With a 14 minute clock: 50 wall balls* 40 hang power cleans* 30 bar over burpees With time remaining, find a heavy weight for the following complex: 1 squat clean 1 push jerk 1 front squat 1 split jerk *Rx = 20/14, 95/65 Rx+ = 30/20, 135/95 Metcon (Weight) Your score for the lift portionRead more

JP CrossFit – WOD Metcon Metcon (3 Rounds for reps) Tabata! Sit ups Push ups Up downs8 rounds per movement, 20 seconds on, 10 seconds off. Score is highest round + lowest round per movement! Metcon Metcon (Time) For time: 1-2-3-4-5-6-7-8-9-10 Toes to bar Kettlebell swings* — 35 double unders after each set — *Rx = 24kg/16kg Rx+ = 32kg/24kg13 minute time cap!Read more

JP CrossFit – WOD Weightlifting Metcon (Weight) Every 90 seconds, 8 rounds: 3 hang power snatches 1 tempo overhead squat: 3 sec descent 3 sec pause explosive ascent Metcon Snatch DT (Time) 5 rounds: 12 snatch grip deadlifts* 9 hang power snatches* 6 overhead squats* *Rx = 75/55 Rx+ = 115/80 10 minute time cap!Read more

JP CrossFit – Community Metcon Metcon (Time) For time: 1 wall walk 2 strict pull ups 3 burpees 4 thrusters 5 dumbbell squats 6 push ups 7 box jumps 8 dumbbell snatches 9 dumbbell shoulder to overhead 10 lunges 11 swings 12 toes to barRead more

JP CrossFit – Community Metcon Metcon (Time) With a partner: 200 sit ups 200 lunges* 200 air squats* Player 1: 300m run Player 2: work *Rx+ = weighted lunges and squats, but just note that dumbbells will not be provided today.Player 1 runs while Player 2 works through the reps. Players switch when the runner returns. The runner continues when the worker left off. Work must be completed in order.Read more