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 – 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
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 (AMRAP – Rounds and Reps) AMRAP 25 100 ft handstand walk 20 weighted step ups 30 toes to bar 40 dumbbell snatches 50 box jumps *Rx: 50/35, 24″/20″1 rep = 10 feet. You must complete the handstand walks in no less than 5 ft increments. 1 wall walk = 1 rep.Read more
