JP CrossFit – WOD Metcon Metcon (AMRAP – Reps) AMRAP 5: 3-6-9-12-15 etc Dumbbell snatches* Wall balls* *Rx = 50/35, 20/143 – 6 reps 6 – 18 reps 9 – 36 12 – 60 15 – 90 18 – 126 Weightlifting Back Squat (Find a heavy 5×1!)Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 3 strict handstand push ups 9 tall box jumps* 9 v-ups 9 Russian swings* 25 double unders *Rx = 30″/24″, 24kg/16kg Rx+ = 32kg/24kgRead more

JP CrossFit – WOD Metcon Metcon (Time) For time: 800m run 3 rounds: 15 deadlifts* 6 bar muscle ups 800m run *Rx = 185/125 Rx+ = 225/155No time cap, but scale so that the runs take 3:30-5:00 tops, and the work indoors takes 5:00-7:00. Ideally this will take 13-18 minutes.Read more

JP CrossFit – WOD Weightlifting Metcon (Weight) Every 90 seconds, 6 rounds: 1 power clean 1 paused dip 1 jerk Metcon Metcon (Time) With a partner: For time: 30 clean and jerks (95/65) 24 clean and jerks (115/80) 18 clean and jerks (135/95) 12 clean and jerks (155/105) 6 clean and jerks (185/125) Partners do not need to do the same weights. If you are doing the same weights, please share a single barbell. Split the work evenly, although the size of your sets is up to you. First two or three weights should be light and fast, ideally touch n go. Last two or three weights should be heavy singles. Last weight is heavy, and that’s okay. Encourage each other, support each other. 14 minute time cap!Read more

JP CrossFit – Community Metcon Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 V-ups* Push-ups* Wall balls Between each round, choose 1: 200m run 250m row .4 mile bike (you must do each one at least twice!) *Rx+ = toes to bar and HSPU25 minute time cap!Read more