JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) Weighted Version AMRAP 20 300m run 14 power cleans 14 weighted lunges 14 shoulder to overhead 30 lateral hops Unweighted Version AMRAP 20 300m run 14 air squats 14 Jump lunges 14 push ups 30 lateral hopsRead more

JP CrossFit – Olympic Weightlifting Three weeks left in our taper: weights are increasing, volume is decreasing. Weightlifting Hang Snatch (8×1) Start at 80% of your max snatch and work up to 85%. Focus on pulling yourself down into the receiving position FAST. Back Squat (1RM) 20 min to find a 1RM. If you miss a rep, drop down to 80% and do sets of three in the time remaining. Afterbash This is optional after-class strength work. Deadlift (4×5) Clean grip, clean position – hips down, chest up. Hook grip or wraps, every rep from a dead stop. Start at 85% of your max clean and go up.Read more

JP CrossFit – WOD Metcon Metcon (Weight) E90 seconds for five rounds 1 push jerks 2 split jerks Split Jerk (1×1) Half Acid Bath (Time) For time: 250m ski-erg 500m bike 250m row 5 min cap!!!Set yourself on fire and goooooo! Each segment should take about a 1:00-1:30. 500m=.5 kilometers on bikeRead more

JP CrossFit – WOD Metcon (No Measure) Back Squat Set 1: 8 reps @ moderate or (70%) Set 2: 6 reps @ heavy or (75%) Set 3: 4 reps @ heavy or 80% Set 4: AMRAP reps @ heavy or 85% (shoot for 2-4 reps) Back Squat Metcon (Time) For time : 60 wall balls* Every break: 12 v-ups *Rx 20/14 **Rx+ 30/20 5 min cap!!!Refer to 3/18/21Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10: 2-4-6-8-10-12….. Toes to bar Burpee box jumps over At the end of each round: 10 ft handstand walk5ft is one rep. One wall walk is one rep.Read more