JP CrossFit – WOD Stimulus Threshold– try to get the same time (5min) for the second part Metcon (Weight) Find a heavy complex of: 1 squat clean 1 front squat Metcon (Time) Part A: AMRAP 5 2-4-6-8-10…. front squats 3-6-9-12… bar over burpees –2 min rest– Part B: Score of Part A for time 14 min cap Rx: 105/75 Rx+ 155/105Read more

JP CrossFit – Olympic Weightlifting Snatch (5×1 @60-65%) or find a 1RM Clean and Jerk (5×1 @60-65%) or find a 1RM Front Squat (3×2 @60%)Read more

JP CrossFit – WOD Stimulus Pacer: go out tepid, stay tepid. If you go out hot in the first round, you will die. Goal is to hit within 5 reps of each round Metcon (3 Rounds for reps) Fight Gone Bad-Style 3 rounds of: min 1: box jump overs min 2: v-ups min 3: medball cleans to shoulder min 4: db lunges min 5: toes to bar min 6: rest Rx: 24″/20″, 50/35 Rx+: GHD’s for v-ups, Double db front rack lungesDo a running count for each round. Score is total number of reps for each round. No standard weight for medball cleans–all weight are rxRead more

JP CrossFit – WOD Stimulus Lift Stimulus Lift Push Press (Heavy 5 ) Hang Snatch (Heavy double, from just below the knees) Option for a hang power or hang squat. More seasoned athletes should challenge themselves to do a hang squat snatch.Read more

JP CrossFit – WOD Stimulus Threshold–go out hot, recover, and hit it again for 5 rounds. Metcon (5 Rounds for time) E5MOM for 5 rounds 250/200m row 15 russian swings 200m run Rx: 24/16kg Rx+:32/24kgNote: you must alternate running and rowing within the round. It doesn’t matter which you start with. Scale run and row to each take approx 1 min. You should have around 1:30-2:00 of rest within the round. Your score is how much time you have left as rest in the round.Read more