JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) With a 21 min clock: Cash in: 1 mile run In the time remaining AMRAP: 8 pistols 10 V-ups 12 dumbbell power cleans * *Rx: 50/35 Rx+:70/50Normally we scale the mile run to take about 8-10 min. But today I want you to run/walk the whole distance. This is step 1 of our Murph prep: developing our running volume base. It’s okay if this takes you 10-15 min.Read more

JP CrossFit – WOD Front Squat (moderate 3×5) Metcon (Time) For time 75 wall balls* –EMOM 5 burpees (beginning at the 0:00)– 9 min cap! *Rx: 20/14 Rx+: 100 wall balls 🙂you need to average around 8-10 wb a minute to finish under the cap. Reduce weight for large sets. Reduce burpees to take around 15-20 secs.Read more

JP CrossFit – WOD Split Jerk (Find a heavy 1×2) Metcon (AMRAP – Rounds and Reps) AMRAP 8 3 wall walks 20 dumbbell snatches* *Rx: 50/35 Rx+: 60/40Goal: Try to get 4 rounds!Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) With a partner, split the reps evenly while your partner maintains a static hold! 25 Minute AMRAP 40 Wall Balls / Hold bottom of the squat 40 Pushups / Plank hold with hands on medball 40 Lateral Wall Balls / Wall Sit 40 Ring Rows/ Hold Medball Overhead 40 Weighted Situps / Hollow Body Hold Rx+: Sub Pullups for Ring RowsRead more

JP CrossFit – Olympic Weightlifting Weightlifting Power Snatch (5×2) 70% of your Power Snatch Hang Snatch (5×2) 70% of your full snatch Front Squat (4×5) 70% of your front squatRead more