JP CrossFit – Community Metcon Metcon (5 Rounds for reps) EMOM 25 Min 1: AMRAP wall ball Min 2: 20 russian swings Min 3: 20 russian twists Min 4: AMRAP row Min 5: restEvery 50meters = 1 repRead more

JP CrossFit – Community () Metcon (AMRAP – Rounds and Reps) in teams of two AMRAP 17 Partner A 300m run Partner B 10 goblet squats 10 shoulder to overhead 10 weighted lunges 10 up downs Unweighted version: 10 jump squats 10 push ups 10 lunges 10 up downsRead more

JP CrossFit – WOD Metcon (4 Rounds for reps) With a 3 min clock: 20′ handstand walk 14 tall box jumps* 14 push ups AMRAP dumbbell snatches* –1 min rest– With a 3 min clock: 14 tall box jumps* 14 push ups 14 dumbbell snatches* AMRAP handstand walk –1 min rest– With a 3 min clock: 14 push ups 14 dumbbell snatches* 20′ handstand walk AMRAP tall box jumps* –1 min rest– With a 3 min clock: 14 dumbbell snatches* 20′ handstand walk 14 tall box jumps* AMRAP push ups Rx: 50/35, 30″/24″You should have 45sec-1min for the AMRAPs.Read more

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (Find a 1RM) I suggest lifting every two minutes or so, like this: 1) 60% 2) 70% 3) 80% 4) 90% 5) 94% 6) 98% 7-8) 102+% Limit yourself to two misses – after your second miss, take some weight off the bar and work on technique for the rest of the time. Weightlifting Overhead Squat (3×4 at 80-85% of your OHS) Weightlifting Snatch Pull (4×3 at 85-90% of your snatch PR) This is optional after-class strength work.Read more

JP CrossFit – WOD 2k Row (Time) Max Effort 2k Row Metcon (No Measure) 4 rounds not for time 25ft bear crawl 200ft farmers carry* –1min rest between rounds– *Rx: 2×50’s/ 2×35’s 10 minute cap!Read more