JP CrossFit – WOD Metcon Metcon (Time) For time: 800m run 27 thrusters (75/55) 600m run 21 thrusters (95/65) 400m run 15 thrusters (115/80) 200m run 9 thrusters (135/95)21 minute time cap! At Home/Zoom Warm-up (No Measure) General Mobility 400m run Leg swings Drinking birds Frankensteins Lunge + Twist Good mornings Figure 4 Pec stretch Tricep stretch Arm Flappies Monkeys General Warm up 3 rounds 4 Squat Therapy attempts 3 Burpees 2 scap pull ups 1 burpee pull up 3 complexes of 2 deadlifts 2 x 1 Hang power snatches +1 OH Sqt 2 Squat Snatch Metcon Warm-up (No Measure) AMRAP 20: 400m run 10 swings 8 twists 6 weighted sit ups 4 burpee pull ups 2 dumbbell hang squat snatchesCompare to 7/29/20. () ()Read more

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JP CrossFit – WOD Metcon Metcon (Time) For time: 9-7-5-3 Power snatches* 15-12-9-6 Toes to bar *Rx = 115/80 Rx+ = 155/1059 minute time cap! At Home/Zoom Warm-up (No Measure) General Mobility Pec stretch Tricep Stretch Frisky Pass throughs Around the world External rotation Archer General Warm up 3 rounds of 4 Air planes 8 Palms down, hips up 8 Stagger stanced Deadlift 8 Scap push ups 8 Plank marches AMRAP 1 Up Downs Metcon (Time) For time: 3 rounds: 10 deadlifts* 5 dips Accumulate 2:00 plank^ 3 rounds: 10 deadlifts* 5 dips Accumulate 2:00 wall squat^ 3 rounds: 10 deadlifts* 5 dips Accumulate 2:00 hollow body hold *Barbell Rx = 135/95, 5 reps ^Rx+ = handstand hold one leg extended, 1:00 per sideCompare to 7/28/20. ()Read more

JP CrossFit – WOD Weightlifting Back Squat (5-5-AMRAP) Metcon (Time) For time: 60 wall balls* 40 dumbbell snatches* 20 dumbbell over burpees *Rx = 20/14, 50/357 minute time cap! At Home/Zoom Warm-up (No Measure) General Mobility: Foam roll/Lacrosse Ball Bottom of feet Calf Quad Hip Thoracic Lat Lunge + Twist Shoulder Openers Inch Worms Knee Pulls Toe pulls Interlaced Forward fold General Warm up AMRAP 3 10 Deadlifts 8 Step Back Lunges 6 Side Step lunges 4 Shoulder to Overhead Metcon (4 Rounds for reps) 4 rounds: With a 3:00 clock: 18 weighted step ups 18 burpees AMRAP clean and jerks* — rest 1 minute — *Rx = 115/80Step ups and burpees together should take 2:00-2:15, leaving you :45-1:00 for clean and jerks. Do unweighted step ups or scale the volume of burpees to remain within this general time frame. Compare to 7/27/20 () ()Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 23: Teams of 3: Player 1: 300m run Player 2: AMRAP: 15 up downs 25 air squats 35 lateral hops Player 3: restWhen Player 1 returns from the run, they continue the AMRAP where P2 left off. P2 rests, and P3 goes for the run. Score is total rounds and reps complete by the whole team.Read more