JP CrossFit – WOD Metcon (Weight) Sumo Deadlift (3:00 for 5 sets Set 1: 5 reps rpe 6 Set 2. 4 reps rpe 7 set 3 3 reps rpe 8 (first working set) set 4: 3 reps rpe 8 set 5 3 reps rpe 9 Set 6 3 reps at rpe 9 Sumo Deadlift (For record and reference) Accessory Leg Pump FInisher! (3 Rounds for weight) 3 sets of 10/side Double DB front rack tall kneeling to stand 10/side Double DB front rack curtsy squat –2:00 rest between sets– Double DB front rack tall kneeling to stand DB Front Rack Tall Kneeling to Stand DB front rack curtsy squat Dumbbell Front Rack Curtsy SquatRead more

JP CrossFit – WOD Metcon (4 Rounds for weight) Every 2:00 x 4 sets: 1 Squat Snatch + 1 Overhead Squat @ RPE7 across *Weights should be light enough to allow for a technique focus, but still challenging. Minimal building across sets. Metcon (Time) For time 21-15-9-6-3 Overhead Squats (95/75/65/55) 100-80-60-40-20 Double unders Time Cap – 14 minRead more

JP CrossFit – WOD Metcon (Time) 10 rounds for time 200m weighted db run (50/35/25) 14 Kb Russian swings (32/24/16kg) 10 ring rows –1 min rest– 40 min cap!Read more

JP CrossFit – WOD Metcon (3 Rounds for reps) EMOM 18 Min 1: AMRAP D-ball over the shoulder clean Min 2: rest Min 3: AMRAP Handstand walk min 4 rest min 5: AMRAP D-ball squats min 6: rest *5ft of HSW = 1 rep *5 shoulder taps = 1 rep Score: total reps per round across three roundsRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 200m run 20 dumbbell cleans 200m run 20 dumbbell front squats 200m run 20 DB shoulder to overheads 200m run 20 weighted DB situps RX+: run with your dumbbell 🙂Read more