JP CrossFit – WOD Metcon Metcon (No Measure) EMOM 8: odd: 2 tempo push ups even: 3 tempo squats 5 sec descent 5 sec hold 5 sec ascent No pause between reps Both movements may be weighted. Metcon A Workout Has No Name (Time) For time, partitioned how you like: 1000m run 100 wall balls* 100 push ups 100 weighted step ups* *Rx = 20/14, 24″/20″ Rx+ = unpartitioned, as written Step ups are with your wall ball 24 minute time cap!Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a 17 min clock AMRAP 40 lateral hops 12 deadlifts 12 shoulder to overhead* 12 wall balls 2 stair climbs –At the 5,10, and 15 min, 4 devils press– *Rx+: Double dumbbellRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 300m run 2 rounds of 10 push ups 10 goblet squats 10 burpees 10 v-ups Rx+: weighted vest 20/14Read more

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (1RM) Three attempts to find a one-rep max. Weightlifting Power Clean (6×1) Push Jerk (6×1) This is a complex: Slow Pull Power Clean + Power Jerk. “Slow pull” means half speed from the ground to mid-thigh, then full speed for the 2nd pull. Focus on perfect positioning. Do 6 singles at 83-88% of your Power Clean. Afterbash Back Squat (5×4) Six chin-ups between sets. Start at 83% and work up to 88% if it feels good. This is optional after-class strength work.Read more

JP CrossFit – WOD Metcon (Time) For Time: 4 rounds 6 hang squat cleans* 6 pistols –2 min rest– 4 rounds 6 front squats* 6 pistols –2 min rest– 4 rounds 6 hang power cleans and jerks* 6 pistols *RX: 95/65 **RX+: 135/95 18min time cap!Each section should take about 4-5 min with the final section about 3-4 min. Sometimes it’s okay to not end on the hardest movement 🙂 Happy Friday!Read more