JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 18 600m run 3 rounds of 10 snatches 10 weighted lungesRead more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 2 rounds of Cindy –2 stair climbs– 1 Round of Cindy= 5 Pull ups 10 push ups 15 air squats rx+ weighted vestRead more

JP CrossFit – Olympic Weightlifting Gird your loins, everybody, it’s gonna be heavy today. Weightlifting Snatch (7×1) Start at 85% of your max snatch, try to get to 95% by your seventh set. Back Squat (3×1) 90-95% of your max squat Back Squat (3×2) 90% of your max squat Back Squat (1×10) 65% of your max squat Afterbash Barbell Row (3×10) 1×10 Barbell Rows (RPE 9) AMRAP 2: Pushups 1×10 Barbell Rows (RPE 9) AMRAP 2: V-Ups 1×10 Barbell Rows (RPE 9)Read more

JP CrossFit – WOD Shoulder Press (5×3) Metcon (Time) 40-30-20-10 barbell bicep curls 10-20-30-40 kettlebell Swings *Rx:35/15, 16kg/12kg **Rx+: 45/35, 24kg/16kg 11 min capRead more

JP CrossFit – WOD Metcon (3 Rounds for reps) AMRAP 5 500m row/400m run with time remaining AMRAP hang power cleans* –3 min rest– AMRAP 5 500m row/400m run with time remaining AMRAP front squats* –3 min rest– AMRAP 5 500m row/400m run with time remaining AMRAP hang squat cleans* *Rx 115/80 **Rx+155/105Your choice of cardio method.Read more