JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 12 kettlebell swings* 25′ weighted walking lunge* 9 up downs 25′ weighted walking lunge* *Rx = 24kg/ 16kg Weightlifting Deadlift (Find a heavy 3×2!)Read more

JP CrossFit – WOD Metcon (4 Rounds for reps) 4 rounds: With a 3:00 clock: 20 medball sit ups* 200m run AMRAP ring muscle ups — rest 1 minute — *Rx = 20/14Read more

JP CrossFit – WOD Weightlifting Overhead Squat (Find a heavy double!) Metcon Flight Simulator (Time) For time: 10-20-30-40-50-40-30-20-10 Double unders Sets must be performed unbroken. They may be combined. 8 minute time cap! Fight Stimulator (AMRAP – Reps) AMRAP 8: Unbroken sets of 5 double unders Rx+ = sets of 10 Scale to unbroken sets of 50 max height single unders.Read more

JP CrossFit – WOD Metcon (Time) 4 rounds: 3 power cleans, drop from the top 3 power cleans, touch n go Rx = 115/80 Rx+ = 155/105This looks like a workout, but it’s mostly skillwork. Chaining a few reps under fatigue is a challenge and training it will help in a workout like the one that follows. Metcon (AMRAP – Reps) With a 10:00 clock: 4 rounds: 30 air squats 15 burpees with remaining time: AMRAP power cleans* *Rx = 115/80 Rx+ = 155/105Read more

JP CrossFit – Community Metcon (AMRAP – Reps) AMRAP 22 Partner A 400M row Partner B 14 Push ups AMRAP wall balls Partner C restSwitch when Partner A finishes rowing.Read more